Cable Standing Single Arm Chest Press

Muscles worked

Setup

1. Set the cable pulley to chest height and attach a single D-handle.
2. Stand facing away from the machine, grabbing the handle with one hand.
3. Step forward into a staggered stance with the foot opposite your working arm forward for stability.
4. Position the handle at the side of your chest with your elbow tucked at a 45-degree angle from your torso.

How to do it

1. Exhale as you press the handle straight forward until your arm is fully extended in front of your chest.
2. Squeeze your pectoral muscle at the peak of the movement while keeping your shoulders perfectly square.
3. Inhale as you slowly return the handle to the starting position, resisting the cable's pull to maintain control.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds out, 1 second squeeze, 2 seconds back).

Form checklist

• Keep your hips and shoulders facing forward; do not let the cable rotate your torso toward the machine.
• Brace your core and glutes throughout the set to maintain a rigid, upright posture.
• Ensure your wrist stays neutral and aligned with your forearm, not bending backward.
• Keep your shoulder blade retracted and depressed rather than letting the shoulder 'shrug' forward.

Pro tips

• Focus on driving your bicep toward your sternum at the end of the press to maximize inner chest activation.
• Press your front foot firmly into the floor to create a stable anchor, allowing for more force production in the upper body.

Make it harder

• Switch to a parallel stance (feet side-by-side) to significantly increase the anti-rotational demand on your core.
• Incorporate a 3-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the cable standing single arm chest press work?

The cable standing single arm chest press primarily targets the pectorals, and also works the lats and serratus anterior as secondary muscles.

What equipment do you need for the cable standing single arm chest press?

The cable standing single arm chest press uses cable.

Is the cable standing single arm chest press good for beginners?

The cable standing single arm chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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