One-Arm Incline Cable Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Cable Station
• Adjustable Bench

Technique

1. Set an adjustable bench to a low incline beside a low pulley and attach one handle.
2. Sit back holding the handle in one hand beside your upper chest.
3. Press the handle up until the arm is straight over your upper chest.
4. Lower it slowly back to upper-chest level, finish the set, then switch sides.

Cues

• Keep both shoulder blades pinned to the pad.
• 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 pad at the top.
• Letting the cable pull the elbow down too far.
• Arching the lower back to finish the press.

Variations

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

Alternatives

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