Cable Single-Arm Incline Chest Press

oec:cable-single-arm-incline-chest-press

A standing unilateral cable press that pushes upward and inward to target the upper chest and anterior shoulder while challenging core anti-rotation.

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Also called: Cable Chest Press - Incline, Single-Arm Incline Cable Chest Press, Standing One-Arm Incline Cable Press, One-Arm Cable Incline Press

How to do it

Set the cable pulley to low or hip height with a single D-handle attached.
Grasp the handle with one hand and face away from the cable stack.
Step forward into a staggered stance with the leg opposite the working arm forward.
Hold the handle near the lower chest with your elbow bent roughly 90 degrees and in line with the cable trajectory, bracing your non-working hand against the cable upright or your hip.

Brace your core to prevent your torso from twisting toward the cable stack.
Press the handle upward and forward at roughly a 30 to 45-degree angle toward chest height in front of your sternum.
Squeeze the upper chest at full elbow extension without shrugging the shoulder.
Lower the handle under control along the same path back to the starting position.

Inhale as you lower the cable back to your side; exhale forcefully as you press forward and upward.

Allowing the torso to twist during the press.: Brace the abdominal wall and widen the staggered stance to maintain strict anti-rotation.
Flaring the elbow out horizontally.: Keep the elbow tucked roughly 45 degrees relative to your torso along the upward line of push.
Pressing straight ahead instead of on an incline.: Set the pulley low enough and follow a diagonal pressing path from low to upper chest height.

Step forward under control before pressing to avoid sudden pull-back from the stack.
Ensure secure footing to prevent slipping under asymmetrical resistance.

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