About this exercise
A unilateral cable chest press performed from a seated position. The single-arm setup introduces a rotational stability demand on the core and shoulder stabilizers while allowing a full range of motion through the chest.
Cable Seated Single Arm Chest Press
Step by step instructions, muscle activation and variants for the Cable Seated Single Arm Chest Press.
MediumMiddle chest
How to Perform
- Set a cable pulley to chest height and attach a single-D handle
- Sit on a bench perpendicular to the cable stack, holding the handle in one hand at shoulder height
- Brace your core and keep your torso upright throughout the movement
- Press the handle forward until your arm is fully extended
- Slowly return the handle to the starting position under control
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Middle chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Cable Seated Single Arm Chest Press
The Cable Seated Single Arm Chest Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.