Strength

Single Arm Split Stance Cable Chest Press

The Single Arm Split Stance Cable Chest Press strengthens your chest and core while improving balance. This exercise engages one arm at a time in a pressing motion, offering a comprehensive workout for upper body fitness.
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Single Arm Split Stance Cable Chest Press instructions
Step-by-step instructions
1
Position yourself in front of a cable machine with the cable attached at chest height. Grab the handle with one hand.
2
Position your feet in a staggered stance with the foot of your non-working side forward.
3
Start with your arm bent at the elbow, so that your hand is in line with your chest.
4
Press your arm forward, completely extending it in front of you. Focus on using your chest to push the weight.
5
Slowly return your arm back to the starting position and repeat for the programmed number of reps.
Position yourself in front of a cable machine with the cable attached at chest height. Grab the handle with one hand.
Position your feet in a staggered stance with the foot of your non-working side forward.
Start with your arm bent at the elbow, so that your hand is in line with your chest.
Press your arm forward, completely extending it in front of you. Focus on using your chest to push the weight.
Slowly return your arm back to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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