One Arm Cable Chest Press

Hold one cable handle beside your chest and stand slightly turned away from the machine. Brace your torso with your free hand, slightly bend your elbow, and open your chest.

Slowly press the handle forward from your chest. Brace your abs as you press so your torso does not rotate with the handle.

Slowly bring the handle back beside your chest. Stop just before your shoulder rolls forward, when you feel your chest stretch.

Think about pressing the handle away with one side of your chest. If you feel only your arm working, lower the weight and press more slowly.

Rotating your torso with the handle shifts the work to your lower back and shoulder. Prioritize keeping your upper body fixed, even if you need to lower the weight.

Exhale as you press and inhale as you return. Keep your breathing steady even when training one side at a time.

Match your starting position every time you alternate sides. That lets you compare strength differences accurately and bring up the weaker side.