Intermediate
CABLE DECLINE ONE ARM PRESS
Chest
Body Part
Pectorals
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the cable machine to a decline position.
2
Step:2 Stand facing away from the machine and grab the handle with one hand.
3
Step:3 Position yourself with your back against the decline bench and your arm extended straight in front of you.
4
Step:4 Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.
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Step:5 Pause for a moment at the bottom, then push the handle back up to the starting position.
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Step:6 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
