TETSUCable Decline One Arm Press
The Cable Decline One Arm Press is a cable exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to 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.
- 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.
Common questions
What muscles does the Cable Decline One Arm Press work?
The Cable Decline One Arm Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Cable Decline One Arm Press?
You need a cable machine to perform the Cable Decline One Arm Press.
How many sets and reps of the Cable Decline One Arm Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Decline One Arm Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your chest volume climb, and let AI plan your week. Scan the code or grab the app — free to start.