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Single Cable Press


The single cable press exercise is a highly effective strength training movement that primarily targets the chest muscles. To perform this exercise, an individual stands facing a cable machine with a single handle attachment at chest height. They grasp the handle with one hand, step back to create tension in the cable, and then press the handle away from their body in a controlled manner. This movement engages the pectoral muscles as they work to push the handle forward against resistance, helping to develop upper body strength and muscular endurance. The single cable press is an excellent choice for those looking to enhance their chest muscles and improve overall upper body strength.


  1. Grab onto the handle with the cable going towards your back.
  2. With the handle in the middle of your body, push forward.
  3. Create tension in the cable as you push forward – similar to a bench press
  4. Extend your arm completely
  5. Bring the handle back to default slowly
  6. Repeat

Range of Motion for Single Cable Press

The single cable press exercise offers a versatile range of motion that allows individuals to target different aspects of their chest muscles. During the concentric phase, as the handle is pressed away from the body, the chest muscles are stretched, providing a deep and effective range of motion. This stretch helps in developing the outer and lower portions of the chest. On the eccentric phase, as the handle is brought back towards the body, the chest muscles contract, engaging the inner and upper areas of the chest. The exercise’s adaptable range of motion makes it an excellent choice for comprehensive chest development, enabling individuals to work on both the upper and lower chest muscles, ultimately leading to a well-rounded and sculpted chest appearance.

Benefits of Single Cable Press

The single cable press exercise offers a multitude of benefits that make it a valuable addition to any strength training routine. Firstly, it is an excellent exercise for chest muscle development. By targeting the pectoral muscles with its versatile range of motion, it helps to enhance both the size and strength of the chest. This not only contributes to a more aesthetically pleasing chest appearance but also improves upper body functionality, aiding in activities that require pushing or lifting.

Secondly, the single cable press exercise promotes muscle balance and symmetry. It allows individuals to work on each side of the chest independently, helping to correct any imbalances or weaknesses between the left and right sides of the body. This can be particularly beneficial for athletes and fitness enthusiasts striving for a well-proportioned physique and reduced risk of injuries. Additionally, this exercise engages the stabilizing muscles of the shoulder and core, contributing to improved overall stability and posture. In summary, the single cable press is a versatile and effective exercise that not only enhances chest strength and appearance but also fosters muscle balance and stability, making it a valuable component of a well-rounded strength training program.

Muscle Targets

  • Chest Primary
  • Shoulders Secondary
  • Lats Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

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