Cable Seated Single-Arm Chest Press
Isolate & sculpt your chest with the Cable Seated Single-Arm Press! A controlled exercise for strength & definition.
The Cable Seated Single-Arm Chest Press is a compound exercise that mainly works the chest, with help from the triceps and shoulders. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Seated Single-Arm Chest Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lower Chest (pectoralis minor)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Cable Seated Single-Arm Chest Press Variations and Alternatives
How to do the Cable Seated Single-Arm Chest Press
Cable Seated Single Arm Chest Press
Starting Position:
Sit on the cable machine bench with your feet flat on the ground.
Adjust the pulley to the lowest position, if necessary.
Grasp the cable handle with one hand and pull it back slightly to your chest. The elbow should be bent, and the forearm should be parallel to the ground.
Keep your back straight and your core engaged throughout the exercise.
Movement:
Press the cable handle forward until your arm is fully extended, ensuring your elbow remains slightly bent at the top to avoid locking the joint.
Exhale as you push the handle away from your chest.
Pause briefly at the end of the movement for maximum contraction of the chest muscle.
Slowly return the handle to the starting position while inhaling, controlling the movement back to your chest.
Complete the desired number of repetitions (start with 8-12), then switch arms and repeat.
Tips:
Keep your shoulder blades squeezed together throughout the exercise to maintain proper posture.
Focus on using your chest muscles to perform the movement, rather than your shoulder or arm.
Avoid leaning back or using momentum to press the cable; the movement should be smooth and controlled.
Safety:
Make sure the weight is manageable; start light to prevent strain.
Always secure the cable properly before beginning the exercise.
Cable Seated Single-Arm Chest Press FAQs
What muscles does the Cable Seated Single-Arm Chest Press work?
The Cable Seated Single-Arm Chest Press mainly works the chest, with help from the triceps and shoulders. The main muscles are the pectoralis major and pectoralis minor.
What equipment do you need for the Cable Seated Single-Arm Chest Press?
Single handle attachment or cable machine.
Is the Cable Seated Single-Arm Chest 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 Seated Single-Arm Chest Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Seated Single-Arm Chest Press variations and alternatives?
Similar exercises include the Cable V-Bar Incline Close-Grip Shoulder Press, Cable Hammer Pushdown Jack, Cable Kneeling Single-Arm Fly and Cable Seated Chest Fly.
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