- EquipmentCable
- PatternPush
- Reps8 to 15 reps
- Joint loadNone flagged
- One side at a time
Set a cable at chest height, take the handle in one hand and step forward into a split stance facing away from the machine.
First cueKeep your hips and shoulders square.
How to do the Single-Arm Cable Press
Set up. Set a cable at chest height, take the handle in one hand and step forward into a split stance facing away from the machine.
- Start with the handle beside your chest, elbow bent.
- Press the handle straight forward until the arm is extended.
- Return under control to the start.
- Finish the set and switch sides.
Form cues
- Keep your hips and shoulders square.
- Brace your stomach so you do not twist.
- Press in a straight line.
Common mistakes
- Rotating the torso to push the weight.
- Letting the shoulder roll forward at the end.
Muscles worked
Main target: Chest. The chest muscles fan out across the front of the ribcage, from the breastbone and collarbone to the upper arm. They bring the arm forward and across the body, which is the work of every press, push-up and fly.
On the way: Triceps and Front delts.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Single-Arm Cable Press, from the same catalog the StatBlockFit app logs.
- Seated Cable Row Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Cable Upright Row Same push session: it trains the side delts.
- Cable Shrug Often left out: it trains the traps, a job the moves above leave undone.
A complete workout around it
4 movements, the Single-Arm Cable Press first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Single-Arm Cable Press 3 × 8 to 15 reps
- Seated Cable Row 3 × 8 to 15 reps
- Cable Upright Row 3 × 10 to 15 reps
- Cable Shrug 3 × 10 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Archer Push-Up
Bodyweight
Gym or cable swap
Machine Chest Press
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Machine Chest Press.
Other variations of the Machine Chest Press: Converging Chest Press and Incline Machine Press.
Do before it: Band Pull-Apart (shoulder blades), Shoulder Dislocate (shoulder range) and Push-Up (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Single-Arm Cable Press is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Single-Arm Cable Press?
Set up: Set a cable at chest height, take the handle in one hand and step forward into a split stance facing away from the machine. Steps: 1. Start with the handle beside your chest, elbow bent. 2. Press the handle straight forward until the arm is extended. 3. Return under control to the start. 4. Finish the set and switch sides. Form cues: Keep your hips and shoulders square. Brace your stomach so you do not twist. Press in a straight line. Common mistakes: Rotating the torso to push the weight. Letting the shoulder roll forward at the end.
What muscles does the Single-Arm Cable Press work?
It trains the chest as its main target and works the triceps and front delts on the way.
What can I do instead of the Single-Arm Cable Press?
At home: Archer Push-Up. In a gym: Machine Chest Press. Each trains the same main muscle.
What should I pair the Single-Arm Cable Press with?
Good partners in the same workout are Seated Cable Row, Cable Upright Row and Cable Shrug.
How heavy should the Single-Arm Cable Press be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.