Description

The cable decline one arm press is a unilateral exercise that targets the chest and triceps.

Starting Position

Sit on a decline bench, holding a single cable handle at chest height with your arm extended.

Technical Execution

Press the cable handle forward while keeping your torso stable and your core engaged. Return to the starting position with control.

Range of Motion

Ensure a full range of motion by extending your arm fully at the end of the press and returning to the starting position.

Variations

Variations can include using different cable attachments or adjusting the bench angle for varied resistance.

Common Mistakes

Common mistakes include arching the back, using excessive weight, and allowing the elbow to flare out.

Practical Advice

Focus on maintaining proper form, engaging your core for stability, and controlling the movement throughout.

Additional Notes

This exercise can help improve chest symmetry and strength imbalances between the left and right side.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

chest

Secondary Muscles

triceps