Cable One Arm Incline Press
Targets the upper chest and shoulders with a unilateral incline press using a cable machine.
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable One Arm Incline Press
Cable One Arm Incline Press on Exercise Ball
Chest · Pectoralis Major Clavicular Head · Cable
Cable Incline Fly
Chest · Pectoralis Major Clavicular Head · Cable
Cable Incline Bench Press
Chest · Pectoralis Major Clavicular Head · Cable
Cable Bench Press
Chest · Pectoralis Major Clavicular Head · Cable
Description
A strength training exercise that targets the upper chest and shoulders, performed by pressing a weight upwards in an incline motion using one arm at a time.
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How to do Cable One Arm Incline Press
- 01Setup
Set the cable pulley to a low position, about hip height, and attach a single-grip handle. Lie supine on an incline bench positioned directly in front of the cable machine, so the cable runs up towards your chest.
- 02Setup
Grasp the handle with an overhand grip, palm facing forward, and extend your arm directly over your chest with a slight bend in the elbow. Ensure your shoulder blade is retracted and pressed into the bench.
- 03
Inhale and slowly lower the handle in an arc-like motion towards the side of your chest, allowing a deep stretch in your pectoral muscle. Maintain control throughout the eccentric phase.
- 04
Exhale and powerfully press the handle back up to the starting position, squeezing your upper chest at the top of the movement. Focus on driving the weight directly upwards and slightly inwards.
- 05
Complete all repetitions on one arm before switching to the other, maintaining a stable core and keeping your body firmly on the bench throughout the set.
Tips
- Focus on initiating the movement from your upper chest, not just pushing with your triceps or shoulders.
- Control the eccentric (lowering) phase to maximize muscle activation and time under tension in the pectoral muscles.
- Keep your non-working arm either resting on your stomach or holding onto the bench for enhanced stability.
- Experiment with the bench angle; a slightly higher incline emphasizes the upper chest more effectively.
Common mistakes
- Using too much weight can lead to loss of control and improper form, so reduce the load to ensure you can perform the full range of motion with good technique.
- Allowing your shoulder to shrug up towards your ear reduces chest engagement and can strain your neck, so keep your shoulder blade retracted and depressed throughout the movement.
- Rushing the repetitions prevents full muscle engagement, so perform each press with a controlled tempo, especially during the lowering phase.
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Get Ellim — FreeQuestions
What muscles does Cable One Arm Incline Press work?
Cable One Arm Incline Press primarily targets Pectoralis Major Clavicular Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Cable One Arm Incline Press good for beginners?
Cable One Arm Incline Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable One Arm Incline Press?
You need Cable to perform Cable One Arm Incline Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable One Arm Incline Press?
Focus on initiating the movement from your upper chest, not just pushing with your triceps or shoulders. Control the eccentric (lowering) phase to maximize muscle activation and time under tension in the pectoral muscles. Keep your non-working arm either resting on your stomach or holding onto the bench for enhanced stability. Experiment with the bench angle; a slightly higher incline emphasizes the upper chest more effectively.
What are common mistakes when doing Cable One Arm Incline Press?
Using too much weight can lead to loss of control and improper form, so reduce the load to ensure you can perform the full range of motion with good technique. Allowing your shoulder to shrug up towards your ear reduces chest engagement and can strain your neck, so keep your shoulder blade retracted and depressed throughout the movement. Rushing the repetitions prevents full muscle engagement, so perform each press with a controlled tempo, especially during the lowering phase.
Related exercises
Cable Press on Exercise Ball
Chest · Pectoralis Major Sternal Head · Cable
Cable Low Fly
Chest · Pectoralis Major Clavicular Head · Cable
Cable Incline Fly (on stability ball)
Chest · Pectoralis Major Clavicular Head · Cable
Cable Upper Chest Crossovers
Chest · Pectoralis Major Clavicular Head · Cable
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store