Cable One Arm Incline Press
Also known as: one arm cable incline press
Cable One Arm Incline Press turns unbroken cable tension into pressing power across the chest — demanding enough to sit early in a session.
How to do Cable One Arm Incline Press
- Adjust the cable machine to a low pulley position.
- Sit on an incline bench facing away from the cable machine.
- Grasp the handle with one hand and bring it up to shoulder height.
- Position your feet firmly on the ground and maintain a stable position.
- Press the handle forward and upward, extending your arm fully.
- Pause for a moment at the top, then slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Cable One Arm Incline Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable One Arm Incline Press Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Cable One Arm Incline Press
Swap Cable One Arm Incline Press For
Cable One Arm Incline Press — Frequently Asked Questions
How do you do the Cable One Arm Incline Press?
Adjust the cable machine to a low pulley position. Sit on an incline bench facing away from the cable machine. Grasp the handle with one hand and bring it up to shoulder height. 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 One Arm Incline Press work?
The Cable One Arm Incline 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 One Arm Incline Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable One Arm Incline Press good for beginners?
Not usually. The Cable One Arm Incline 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 One Arm Incline Press?
Try the Shoulder Tap Push-up, Dumbbell One Arm Chest Fly On Exercise Ball or the Lever Decline Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable One Arm Incline Press the same as the one arm cable incline press?
Yes. The Cable One Arm Incline Press is also commonly called the one arm cable incline press. Different gyms and training programs label it differently, but "one arm cable incline press" refer to this same movement.
