Standing One-Arm Cable Chest Press

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior
• Rectus Abdominis
• External Oblique
• Internal Oblique
• Gluteus Medius

Equipment

• Cable Station

Technique

1. Set a pulley at chest height with a single handle. Stand facing away from the stack, holding the handle at your chest.
2. Take a staggered stance and brace the abs to stay square.
3. Press the handle straight forward until the arm is straight.
4. Return slowly without letting the cable pull you around.

Cues

• Resist the cable trying to rotate you.
• Keep the hips and shoulders facing forward.

Common mistakes

• Twisting the torso toward the cable.
• Leaning forward or back to move the weight.
• Using more weight than you can hold square.

Alternatives

• Standing Cable Chest Press
• Standing Landmine Press