One-Arm Decline Cable Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Cable Station
• Adjustable Bench

Technique

1. Set a bench to a slight decline beside a low pulley, attach one handle and hook your feet under the pads.
2. Lie back holding the handle in one hand beside your lower chest, the free hand on the bench for support.
3. Press the handle up until the arm is straight over your lower chest.
4. Lower it slowly back to chest level, finish the set, then switch sides.

Cues

• Keep both shoulder blades pinned to the bench.
• Brace the abs so the torso does not turn toward the cable.
• Keep tension on the cable at the bottom.

Common mistakes

• Lifting the working shoulder off the bench at the top.
• Letting the cable pull the elbow down too far.
• Setting the decline so steep that you slide.

Variations

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

Alternatives

• One-Arm Decline Dumbbell Press
• Decline Cable Bench Press