Single-Arm Incline Cable Chest Press

Upper ChestCable Crossover

The single-arm incline cable press targets the upper chest while challenging core stability. Unilateral execution helps balance out muscular strength between your left and right sides.

How to do it

1Set an incline bench in front of the cable pulley and adjust the pulley height.

2Sit back on the bench, grab the handle with one hand, and press your back flat against the pad.

3Press the handle up and slightly inward along a diagonal path.

4Slowly lower the handle back under control, feeling a deep stretch across your chest.

5Finish your reps on one side, then switch hands and repeat.

Common mistakes

Twisting your torso toward the cable, removing load from the chest and twisting your spine.

Lifting your shoulder off the bench at lockout, shifting work to the front delt.

Letting the weight snap your arm back, placing dangerous stress on your shoulder joint.

Breathing

Exhale as you press the cable forward. Inhale as you lower it back under control.

Make it harder or easier

To make it easier, reduce the cable weight.

To make it harder, add a two-second pause at peak muscle contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.