PlanWorkouts

Exercise 1260 · REF KHGNa16

Cable Decline One Arm Press exercise animation

Cable Decline One Arm Press

Category
Chest
Equipment
Cable
Target
Pectorals

Pressing on a decline bench with one arm at a time on the cable forces each side of the chest to stabilize independently, exposing any strength gap between the two. The decline angle biases the lower chest fibers more than a flat or incline press would. Because the cable pulls at an angle rather than straight down like a dumbbell, the core also has to resist rotation through the press.

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.

Muscles Worked

The Cable Decline One Arm Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Decline One Arm Press work?
The Cable Decline One Arm Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Cable Decline One Arm Press?
The Cable Decline One Arm Press is done with a cable.
What's a good alternative to the Cable Decline One Arm Press?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.