Cable Seated Single Arm Chest Press

Muscles worked

Setup

1. Position a flat bench perpendicular to the cable machine so the handle is at chest height when seated.
2. Sit upright on the bench with your feet planted firmly on the floor for stability.
3. Grasp the handle with one hand using an overhand grip, starting with your elbow bent at a 90-degree angle.
4. Retract your shoulder blades and maintain a tall, neutral spine with your core engaged.

How to do it

1. Exhale as you press the handle forward until your arm is fully extended, focusing on driving through the chest.
2. Maintain a controlled 2-second tempo on the push, ensuring your wrist stays neutral and aligned with your forearm.
3. Inhale as you slowly return the handle to the starting position over a 2-second count, resisting the pull of the cable.
4. Complete all repetitions on one side before switching to the other arm.

Form checklist

• Keep your shoulders pinned back and down; do not let the shoulder roll forward at the end of the press.
• Ensure your torso remains square to the front; do not let the cable rotate your body toward the machine.
• Keep your elbow slightly below shoulder height to maintain optimal mechanics and protect the joint.
• Maintain a firm grip and do not let the weight stack touch between reps to keep constant tension.

Pro tips

• Focus on the mind-muscle connection by imagining you are pulling your bicep across your chest toward your midline.
• Place your non-working hand on your opposite pectoral to feel the muscle contracting throughout the set.

Make it harder

• Add a 2-second isometric hold at the point of full extension to maximize peak pectoral contraction.
• Slow the eccentric (return) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the cable seated single arm chest press work?

The cable seated single arm chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable seated single arm chest press?

The cable seated single arm chest press uses cable.

Is the cable seated single arm chest press good for beginners?

Yes. The cable seated single arm chest press is a beginner-friendly movement and a strong foundation to build on.

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