The Cable Standing Single Arm Chest Press is a beginner-friendly cable strength exercise that targets the chest, with the shoulders and triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary musclesShoulders, Triceps
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Standing Single Arm Chest Press
Set the cable pulley to chest height and grip the handle with one hand, palm facing down.
Step forward into a split stance with the working side back, then square your shoulders and hips to the front.
Brace your core hard so the cable can't pull your torso into rotation as you start the press.
Press the handle straight forward until your arm is fully extended, keeping your shoulder pulled back.
Pause for a beat at full extension, feeling the chest and triceps under tension before reversing.
Return the handle slowly to your chest under control, then repeat for reps before switching sides.
02 The payoff
Why it earns its spot
Builds unilateral chest, front-shoulder, and triceps strength.
Trains core anti-rotation strength under a real pressing load.
Surfaces and corrects left-right pressing imbalances.
03 Don't do this
Common mistakes
Letting the torso rotate toward the cable, which dumps the load into the obliques and out of the chest.
Pressing across the body instead of straight forward, shortening the range and reducing chest work.
Standing too close to the stack so the cable goes slack at the start of the rep, killing tension.
Shrugging the shoulder up at full extension instead of keeping the shoulder blade pinned down.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Standing Single Arm Chest Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
