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Chest Exercise · Cable

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. Set the cable machine's pulley to a decline angle.
  2. Turn your back to the machine and take the handle in one hand.
  3. Lie back against a decline bench so your arm extends straight out in front of your chest.
  4. Bend at the elbow to bring the handle in toward your chest, keeping your upper arm fixed.
  5. Hold briefly once it reaches your chest, then press it back out to full extension.
  6. Complete your reps, then switch the handle to the other arm and repeat.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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.