A one-armed version of the cable chest press.
- +Allows for unilateral training
- +Easier to focus on form
- +Identifies muscle imbalances
- –Takes longer as you work each side individually
- –Risk of shoulder strain if done incorrectly
This exercise targets:
Chest
Middle Chest
Upper Chest
Serratus
Shoulders
Front Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set pulley at mid-chest height and attach a single handle
- Stand in a split stance, feet staggered, facing away from the stack
- Grab the handle with one hand; start with elbow bent, handle near chest
- Brace your core and keep shoulders down; square your hips and chest
- Press the handle straight forward until arm is nearly straight; don’t lock out
- Control the return, letting the elbow come back at about 45° from your torso
- Exhale as you press, inhale as you return; keep wrist neutral
- Switch sides and repeat, keeping the same stance and form