Single-Arm Cable Chest Press
Technique guide
Set-up
- Set a pulley at chest height and stand facing away from the machine with a handle in one hand.
- Step forward into a split stance with the handle beside your chest.
How to do it
- Press the handle forward until your arm is straight in front of your chest.
- Return slowly until your hand is back beside your chest.
- Complete all reps on one side, then switch.
Coaching cues
- Keep your hips and shoulders square: don’t let the cable twist you.
- Brace your stomach to stay still.
Common mistakes
- Rotating the torso to push the handle out.
- Leaning heavily into the press.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Barbell Bench PressBarbell
- Incline Barbell Bench PressBarbell
- Decline Barbell Bench PressBarbell
- Flat Dumbbell PressDumbbell
- Incline Dumbbell PressDumbbell
- Chest Press MachineMachine
- Incline Chest Press MachineMachine
- Push-UpBodyweight
- Incline Push-UpBodyweight
- Decline Push-UpBodyweight
- Resistance Band Chest PressBand
- Decline Dumbbell PressDumbbell
- Dumbbell Floor PressDumbbell
- Smith Machine Bench PressMachine
- Smith Machine Incline PressMachine
- Wide-Grip Push-UpBodyweight
- Knee Push-UpBodyweight
- Archer Push-UpBodyweight
- Resistance Band Push-UpBand
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