Cable twisting standing one arm chest press

Cable twisting standing one arm chest press

The cable twisting standing one arm chest press is an excellent exercise that targets your chest muscles (pectoralis major and pectoralis minor), shoulders (anterior and medial deltoids), triceps, and core muscles. This compound movement effectively builds upper body strength while also challenging your stability and coordination. To perform this exercise, you would typically start by standing facing away from the cable machine with your feet shoulder-width apart. Grasp the cable handle with your right hand, positioning your elbow at a 90-degree angle and your upper arm parallel to the floor. This will be your starting position. As you press the handle forward, simultaneously rotate your torso to the left, twisting away from the cable machine. To maximize the exercise's benefits, engage your core and focus on maintaining proper form throughout the movement. Slowly return the handle to the starting position while maintaining control and tension in your muscles, and then repeat for the desired number of repetitions. The cable twisting standing one arm chest press offers several advantages. Firstly, it promotes muscle balance and stability as each side of the body is worked independently. Secondly, this exercise helps to improve functional strength, beneficial for everyday activities and sports performance. Lastly, the twisting motion engages the oblique muscles, aiding in building a strong and defined midsection. Remember to start with an appropriate weight that challenges you without compromising your form. If you're new to this exercise, it may be beneficial to work with a fitness professional to ensure you are performing it correctly and safely. Keep pushing yourself, and with time, you will witness strength gains and improvements in your chest and upper body!


  • Attach a cable handle to a high pulley machine and adjust the weight accordingly.
  • Stand with your feet shoulder-width apart and hold the cable handle with one hand at chest level.
  • Keep your core engaged, chest up, and back straight throughout the exercise.
  • Start by pressing the handle forward and slightly across your body while simultaneously rotating your torso away from the cable machine.
  • Maintain control as you return the handle to the starting position, resisting the weight.
  • Repeat for the recommended number of repetitions on one side before switching to the other side.
  • Make sure to breathe continuously, exhaling as you push the handle and inhaling as you return to the starting position.
  • Adjust the weight and rest as needed between sets.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize effectiveness and minimize the risk of injury.
  • Engage your core muscles by bracing your abs throughout the movement.
  • Exhale as you press the cable away from your body and inhale as you bring it back towards your chest.
  • Use a weight that challenges you, but allows you to perform the exercise with control and proper form.
  • Maintain a slow and controlled tempo to fully engage your chest muscles.
  • Ensure your feet are securely planted on the ground to provide a stable base of support.
  • Keep your shoulders relaxed and away from your ears throughout the exercise.
  • Gradually increase the resistance or weight as you build strength and improve your form.
  • Perform the exercise on both sides of your body to maintain balanced muscle development.
  • If you're new to this exercise, consider working with a qualified fitness professional to ensure you're doing it correctly.


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