# One-Arm Cable Bench Press

URL: https://heatsy.app/ex/one-arm-cable-bench-press

Also known as: Single-Arm Cable Bench Press, One-Arm Lying Cable Chest Press

Variation of: [Cable Bench Press](https://heatsy.app/ex/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](https://heatsy.app/ex/decline-cable-bench-press)
- [Incline Cable Bench Press](https://heatsy.app/ex/incline-cable-bench-press)
- [One-Arm Decline Cable Bench Press](https://heatsy.app/ex/one-arm-decline-cable-bench-press)
- [One-Arm Incline Cable Bench Press](https://heatsy.app/ex/one-arm-incline-cable-bench-press)
- [Seated Cable Chest Press](https://heatsy.app/ex/seated-cable-chest-press)

## Alternatives

- [One-Arm Dumbbell Bench Press](https://heatsy.app/ex/one-arm-dumbbell-bench-press)
- [Cable Bench Press](https://heatsy.app/ex/cable-bench-press)