HyperBody
Exercise library · Chest

Single-Arm Cable Press.

Unilateral press that challenges core and improves imbalances.

BeginnerCable Machine
Single-Arm Cable Press
The numbers
Sets
2–3
Reps
10–15
Rest
45–60
Muscles
Primary
Pectorals
Secondary
Triceps · Anterior deltoids · Serratus anterior · Core
The play-by-play

How to do it.

  1. Step 01

    Set cable at chest height and grab handle

  2. Step 02

    Step forward and brace with staggered stance

  3. Step 03

    Press straight forward without rotating torso

  4. Step 04

    Pause and squeeze chest at extension

  5. Step 05

    Return with control resisting rotation

  6. Step 06

    Complete reps then switch sides

What separates good from great

Pro cues.

  • Keep ribs down and core tight

  • Use slight inward path for better squeeze

  • Start light to master stability