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Chest

Single Arm Cable Chest Press

The Single Arm Cable Chest Press is a strength exercise on a cable machine for your chest. Share of the load in the Zulta muscle model: mid chest 32%, front delts 13% and lower chest 11%.

Level: IntermediateEquipment: CableMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley at chest height and clip on a single handle.
  2. Hold the handle in one hand, face away from the machine and step forward into a split stance until the cable is taut.
  3. Bring the handle beside your chest with the elbow slightly below shoulder height.
  4. Press the handle forward until the arm is straight, keeping the hips and shoulders square.
  5. Return slowly to the chest, finish the set, then switch arms.

Tips

  • Brace the midsection to stop the cable from twisting your torso.
  • Put the foot on the opposite side of the working arm forward for a stable base.

Common mistakes

  • Rotating the torso to push the handle further.
  • Letting the cable pull the elbow far behind the body.
  • Leaning into the press with the whole body.

Muscles worked by the Single Arm Cable Chest Press

  • Mid chest Primary32%
  • Front delts Secondary13%
  • Lower chest Primary11%
  • Upper chest Secondary11%
  • Triceps (lateral head) Secondary9%
  • Triceps (medial head) Secondary7%
  • Obliques Minor6%
  • Triceps (long head) Minor5%
  • Rotator cuff Stabilizer3%
  • Serratus anterior Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

An offset load has to be resisted by the trunk. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.

Single Arm Cable Chest Press alternatives

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Frequently asked questions

What muscles does the Single Arm Cable Chest Press work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Single Arm Cable Chest Press good for beginners?

The Single Arm Cable Chest Press is rated intermediate. If you are new, learn the Alternating Dumbbell Bench Press first and build up from there.

What is a good alternative to the Single Arm Cable Chest Press?

For example the Alternating Dumbbell Bench Press, Alternating Dumbbell Press and Unilateral Machine Chest Press. They train mostly the same muscles, some with different equipment.

How do you make the Single Arm Cable Chest Press harder?

Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.

Sources

  • Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
  • Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
  • Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)

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