Chest · Chest press
Single-Arm Cable Bench Press
The Single-Arm Cable Bench Press mainly trains your chest. Also working: triceps, front delts and obliques.
One cable
Flat bench
Stable
How to do it
- Set the bench lengthwise beside the tower, working side toward the pulley
- Free hand on the edge of the bench or on your stomach
- Press up and bring your hand toward your midline
- Lower slowly: left first, then right
Coach’s tip
The one-sided pull tries to roll you off the bench: plant your feet wide and brace your core. Ideal when one side is weaker, or when the stack no longer gives you enough weight per side with both arms.
Setup
Pulley
One pulley at the bottom
Grip
Single handle, one arm
Load
One cable
You need
Flat bench
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (chest press). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Arm Cable Bench Press work?
Mainly the chest. The triceps, front delts and obliques help.
How do I set up the cable machine for the Single-Arm Cable Bench Press?
Pulley: One pulley at the bottom. Grip: Single handle, one arm. You also need: Flat bench.
What can I do instead of the Single-Arm Cable Bench Press?
For the same movement: Cable Bench Press, Dumbbell Bench Press and Cable Floor Press. In DCFT you swap with one tap.
DCFT
The Single-Arm Cable Bench Press in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.