Single-Arm Cable Chest Press

Also known as: One-Arm Cable Chest Press, Single Arm Cable Press, Standing Single-Arm Cable Press

Single-Arm Cable Chest Press is a compound strength exercise using cable that trains the chest.

Open in MyoAmigo →

Primary muscles: Chest

Secondary muscles: Abdominals, Front Delts, Shoulders, Triceps

How to do it

1. Set a cable handle at chest height and stand facing away from the stack, holding the handle in one hand beside your chest.
2. Take a split stance with the leg opposite your working arm forward, and brace your core.
3. Press the handle straight forward until your arm is extended, without letting your torso rotate.
4. Return under control until your hand is beside your chest, finish the set, then switch arms.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Single-Arm Cable Chest Press from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Chest volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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