One-Arm Cable Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Cable Station
• Flat Bench

Technique

1. Lie on a flat bench between two low pulleys and hold one handle beside your chest.
2. Rest the free hand on your stomach or hold the bench.
3. Press the handle straight up until your arm is straight.
4. Lower it slowly back to your chest and finish all reps before switching sides.

Cues

• Keep both shoulders flat on the bench.
• Brace your trunk so the body does not roll toward the cable.

Common mistakes

• Twisting toward the working side.
• Shortening the range as the arm tires.

Variations

• Decline Cable Bench Press
• Incline Cable Bench Press
• One-Arm Decline Cable Bench Press
• One-Arm Incline Cable Bench Press
• Seated Cable Chest Press

Alternatives

• One-Arm Dumbbell Bench Press
• Cable Bench Press