Set the cable handle to chest height. Step forward with one foot, feet shoulder-width apart. Grab the handle with one hand and bring it to your chest.
Execution
Push the handle forward until your arm is fully extended, keeping your elbow close to your body and avoiding torso twist.
Equipment required
Machine, Hand Grip
Target muscles
Chest
More Detailed Information
One Arm Cable Chest Press
How to Do:
Adjust the Cable Machine: Set the cable handle to chest height.
Position Yourself: Step forward with one foot and keep your feet shoulder-width apart. Grab the handle with one hand and bring it to your chest.
Engage Your Core: Activate your core muscles to keep your torso stable throughout the movement.
Press the Handle: Push the handle forward until your arm is fully extended, but avoid locking your elbow. Keep your elbow close to your body, and avoid twisting your torso.
Slowly Return: Gradually bring the handle back to your chest with control.
Repeat: Perform the desired number of repetitions on one side, then switch to the other arm and repeat.
Benefits:
The one-arm cable chest press effectively isolates each side of the chest, improving muscle activation and helping to correct imbalances. This exercise also engages the triceps, shoulders, and core for overall upper body strength and stability. It’s a great addition to a chest workout routine, helping to build both power and muscle definition.
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