PlanWorkouts

Exercise 1265 · REF GKEH6jj

Cable One Arm Incline Press exercise animation

Cable One Arm Incline Press

Category
Chest
Equipment
Cable
Target
Pectorals

Pressing one arm at a time on an incline bench isolates each side of the upper chest, making it easier to spot a weaker side than a barbell or dumbbell incline press would. The unilateral setup also forces the core to brace against the cable pulling the torso to one side. It's a useful accessory once bilateral incline pressing strength is already established and imbalances need addressing.

How to Do the Cable One Arm Incline Press

  1. Adjust the cable machine to a low pulley position.
  2. Sit on an incline bench facing away from the cable machine.
  3. Grasp the handle with one hand and bring it up to shoulder height.
  4. Position your feet firmly on the ground and maintain a stable position.
  5. Press the handle forward and upward, extending your arm fully.
  6. Pause for a moment at the top, then slowly lower the handle back to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

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

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