Cable Incline Single-Arm Bench Press
Isolate & sculpt each pec with the Cable Incline Single-Arm Bench Press. A chest-defining exercise for controlled, targeted gains.
The Cable Incline Single-Arm Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: cable handle attachment or incline bench or cable machine.
Required Equipment
Cable Incline Single-Arm Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Cable Incline Single-Arm Bench Press Variations and Alternatives
How to do the Cable Incline Single-Arm Bench Press
Set up an adjustable bench at an incline (around 30 to 45 degrees) between two cable towers. Ensure that the pulleys are set to the lowest level.
Select the appropriate weight on the cable machine for your strength level.
Sit on the incline bench with your back flat against the pad, feet planted on the ground for stability.
Grip the cable handles with your palms facing forward. Your arms should be fully extended in the starting position and in line with your shoulders.
Exhale as you press the handles upward and together, contracting your chest muscles at the top of the movement. Be sure not to lock out your elbows completely.
Inhale as you slowly lower the handles back down to the starting position, maintaining control and feeling a stretch in your chest muscles.
Perform the desired number of repetitions and sets.
Tips: Keep your shoulder blades retracted throughout the movement to engage your chest muscles effectively and protect your shoulders. Focus on a full range of motion to maximize the engagement of your chest muscles. Avoid using too much weight that can lead to poor form and potential injury.
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Cable Incline Single-Arm Bench Press FAQs
What muscles does the Cable Incline Single-Arm Bench Press work?
The Cable Incline Single-Arm Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Incline Single-Arm Bench Press?
Cable handle attachment or incline bench or cable machine.
Is the Cable Incline Single-Arm Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Incline Single-Arm Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Incline Single-Arm Bench Press variations and alternatives?
Similar exercises include the Band Incline Bench Press, Band Incline Hammer Press, Barbell Incline Bench Press and Barbell Incline Pause Bench Press.
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