Cable Single-Arm Bench Press
Build a balanced chest with Cable Single-Arm Bench Press! Target & strengthen each side independently for better muscle definition.
The Cable Single-Arm Bench Press is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: exercise bench or single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Cable Single-Arm Bench Press Variations and Alternatives
How to do the Cable Single-Arm Bench Press
Starting Position:
Adjust the cable pulley to the lowest position.
Lie on a flat bench, positioned horizontally in front of the cable machine.
Grasp the handle attached to the cable with one hand (the side you will be pressing with).
Position your body so that your head, shoulder blades, and back are supported by the bench.
Keep your feet flat on the ground for stability.
**Movement - Begin with your arm at a 90-degree angle, elbow bent and hand positioned near your chest (starting position).
Press the handle upward, extending your arm fully above your chest.
Focus on keeping your elbow slightly tucked in to engage your chest muscles effectively.
Pause briefly at the top of the movement.
Return:
Slowly lower the handle back to the starting position while controlling the weight.
Make sure to keep your movement steady and avoid dropping the weight quickly.
Repetitions:
Aim for 8-12 repetitions on one side before switching to the other arm.
Rest as needed between sets.
Tips:
Keep your core engaged throughout the exercise to maintain stability.
Avoid arching your back; ensure your body stays in a neutral position on the bench.
Adjust the weight on the cable machine according to your fitness level, starting light and increasing as you gain strength.
Cable Single-Arm Bench Press FAQs
What muscles does the Cable Single-Arm Bench Press work?
The Cable Single-Arm Bench Press mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Cable Single-Arm Bench Press?
Exercise bench or single handle attachment or cable machine.
Is the Cable 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 Single-Arm Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Single-Arm Bench 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 Press.
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