Single Arm Cable Press
10 reps
Drive the handle forward like a punch until the arm extends, then return it under control.
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CHEST
Single Arm Cable Press
A one-arm cable press that trains the chest, shoulders, and triceps together. The movement mimics throwing a punch, so it builds pressing power that transfers to combat sports and athletic pushing. Loading one side forces you to resist rotation and keep your trunk stable.
How to do it
- 1
Set the pulley to roughly the height of your solar plexus and attach a single handle.
- 2
Stand in front of the machine with one hand lined up with the cable, gripping the handle palm-in.
- 3
Step out until the cable is under tension and drop into a shallow lunge.
- 4
Keep your core tight, spine long, and eyes forward, extending the free arm out ahead of you.
- 5
Press the handle forward like a punch while driving the free arm back.
- 6
Pause briefly at full extension without twisting, then return with control and repeat on the other side.