Cable Decline One Arm Press

Cable Decline One Arm Press

The Cable Decline One Arm Press is a powerful upper body exercise that targets the chest, shoulders, and triceps muscles. This exercise is performed using a cable machine with a decline attachment. It involves one arm at a time, providing stability training and unilateral strength development. By using the cable machine, you can adjust the weight to suit your fitness level and progressively increase it as you become stronger. The decline angle targets the lower portion of your chest, helping to build definition and strength in that area. To perform the Cable Decline One Arm Press, you'll stand facing away from the cable machine with your feet shoulder-width apart. Grab the cable handle with your hand on the same side as the foot that is closest to the pulley. Step forward to create tension in the cable. Keeping your core engaged and your back straight, press the handle straight out in front of you until your arm is fully extended. Pause for a moment and focus on squeezing your chest before slowly returning to the starting position. Remember to breathe properly throughout the movement, inhaling as you lower the weight and exhaling as you push it away. Aim for controlled and smooth repetitions, focusing on the mind-muscle connection to maximize the benefits of this exercise. Including the Cable Decline One Arm Press in your workout routine can help improve upper body strength and muscle tone. It's important to use proper form and start with a weight that allows you to perform the exercise with correct technique. As always, don't forget to warm up before working out and listen to your body to avoid any discomfort or injury.


  • Sit on a decline bench facing the cable machine.
  • Position the cable at shoulder height on your right side.
  • Grasp the handle with your right hand, palm facing down.
  • Rest your left hand on your left thigh for support.
  • Push the handle forward, extending your arm in front of you.
  • Keep your core engaged and your back straight throughout the movement.
  • Slowly release the handle back to the starting position.
  • Repeat for the desired number of repetitions on your right side.
  • Switch sides and perform the exercise with your left arm.

Tips & Tricks

  • Focus on engaging your core and maintaining proper form throughout the exercise.
  • Start with a lighter weight and gradually increase to avoid straining your muscles.
  • Control the movement and avoid using momentum to ensure maximum benefit.
  • Breathe out as you push the cable down and breathe in as you release it back up.
  • Alternate arms to work both sides of your chest evenly.
  • Keep your shoulder blades down and back to prevent excessive stress on your shoulder joint.
  • Incorporate this exercise as part of a varied chest workout routine for balanced muscle development.
  • Consult with a fitness professional to ensure proper technique and form.
  • To further challenge your muscles, try using different cable attachments for variation.
  • Include stretching exercises for your chest muscles to aid in recovery and prevent muscle imbalances.


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