Cable Decline One Arm Press

Also known as: decline cable one arm press

Advanced

Pectorals

Cable

Cable Decline One Arm Press is a graduate-level take on the pattern and works as a chest-day opener.

How to do Cable Decline One Arm Press

Adjust the cable machine to a decline position.
Stand facing away from the machine and grab the handle with one hand.
Position yourself with your back against the decline bench and your arm extended straight in front of you.
Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.
Pause for a moment at the bottom, then push the handle back up to the starting position.
Repeat for the desired number of repetitions, then switch arms.

Add to an AI Workout Plan All Chest Exercises Cable Chest Exercises All Cable Exercises

Cable Decline One Arm Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Decline One Arm Press Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Cable Decline One Arm Press

Easier progression

Barbell Decline Bench Press

Swap Cable Decline One Arm Press For

Dumbbell One Arm Pullover On Exercise Ball

Incline Push Up Depth Jump

Assisted Chest Dip (kneeling)

Cable Decline One Arm Press — Frequently Asked Questions

How do you do the Cable Decline One Arm Press?

Adjust the cable machine to a decline position. Stand facing away from the machine and grab the handle with one hand. Position yourself with your back against the decline bench and your arm extended straight in front of you. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Decline One Arm Press work?

The Cable Decline One Arm Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.

How many sets and reps of the Cable Decline One Arm Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Decline One Arm Press good for beginners?

Not usually. The Cable Decline One Arm Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Decline One Arm Press?

Try the Dumbbell One Arm Pullover On Exercise Ball, Incline Push Up Depth Jump or the Assisted Chest Dip (kneeling). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Decline One Arm Press the same as the decline cable one arm press?

Yes. The Cable Decline One Arm Press is also commonly called the decline cable one arm press. Different gyms and training programs label it differently, but "decline cable one arm press" refer to this same movement.