Cable Single-Arm Bench Press

Starting Position:

• Adjust the cable pulley to the lowest position.

• Lie on a flat bench, positioned horizontally in front of the cable machine.

• Grasp the handle attached to the cable with one hand (the side you will be pressing with).

• Position your body so that your head, shoulder blades, and back are supported by the bench.

• Keep your feet flat on the ground for stability.

**Movement - Begin with your arm at a 90-degree angle, elbow bent and hand positioned near your chest (starting position).

• Press the handle upward, extending your arm fully above your chest.

• Focus on keeping your elbow slightly tucked in to engage your chest muscles effectively.

• Pause briefly at the top of the movement.

Return:

• Slowly lower the handle back to the starting position while controlling the weight.

• Make sure to keep your movement steady and avoid dropping the weight quickly.

Repetitions:

• Aim for 8-12 repetitions on one side before switching to the other arm.

• Rest as needed between sets.

Tips:

• Keep your core engaged throughout the exercise to maintain stability.

• Avoid arching your back; ensure your body stays in a neutral position on the bench.

• Adjust the weight on the cable machine according to your fitness level, starting light and increasing as you gain strength.