Exercise library · Chest
Single-Arm Cable Press.
Unilateral press that challenges core and improves imbalances.
Also known as: One-Arm Cable Press, Cable Chest Press (Single Arm), Unilateral Cable Press, Cable Fly (Press variation)
BeginnerCable machine
The numbers
Sets
2–3
Reps
10–15
Rest
45–60 s
The play-by-play
How to do it.
- Step 01
Set cable at chest height and grab handle
- Step 02
Step forward and brace with staggered stance
- Step 03
Press straight forward without rotating torso
- Step 04
Pause and squeeze chest at extension
- Step 05
Return with control resisting rotation
- 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
Common questions
Questions, answered.
- What is the Single-Arm Cable Press?
- Unilateral press that challenges core and improves imbalances.
- What muscles does the Single-Arm Cable Press work?
- The Single-Arm Cable Press primarily works your pectorals. It also recruits your triceps, anterior deltoids, serratus anterior and core as secondary movers.
- What equipment do I need for the Single-Arm Cable Press?
- You need a cable machine to perform the Single-Arm Cable Press.
- How many sets and reps should I do for the Single-Arm Cable Press?
- A typical prescription for the Single-Arm Cable Press is 2–3 sets of 10–15 reps. Rest about 45–60 seconds between sets.
- Is the Single-Arm Cable Press good for beginners?
- Yes. The Single-Arm Cable Press is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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