Cable Decline One Arm Press

Target muscle

Pectorals

Also works

Triceps, shoulders

Equipment

Cable

Body part

Chest

How to do the cable decline one arm press

1. Adjust the cable machine to a decline position.
2. Stand facing away from the machine and grab the handle with one hand.
3. Position yourself with your back against the decline bench and your arm extended straight in front of you.
4. Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.
5. Pause for a moment at the bottom, then push the handle back up to the starting position.
6. Repeat for the desired number of repetitions, then switch arms.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the chest (pectorals). The triceps and shoulders work as secondary muscles. See all chest exercises or every cable exercise.