Smart Workout Diary

Cable One-Arm Incline Press

The Cable One-Arm Incline Press is a unilateral pressing exercise performed on an incline bench using a cable machine. It primarily trains the upper chest while the front shoulders and triceps assist, helping develop pressing strength, chest control, and left-to-right strength balance.

Demonstration

Cable One-Arm Incline Press — demonstration 1
Cable One-Arm Incline Press — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline and place it beside a low cable pulley. Attach a single handle and select a light, controllable load.
  2. Sit with your back and head supported, feet planted firmly, and hold the handle in one hand at upper-chest level. Keep the shoulder blade gently set back and down.
  3. Press the handle upward and slightly inward until the arm is nearly straight, keeping the wrist neutral and the torso against the bench.
  4. Pause briefly without forcefully locking the elbow, then inhale as you slowly return the handle to the starting position with control.
  5. Complete all repetitions on one side, then switch sides. Keep the cable path smooth and stop if shoulder discomfort occurs.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts, Triceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a modest incline. A very steep bench shifts more work to the front shoulder instead of the upper chest.
  2. Keep the shoulder stable. Do not let it roll forward as the handle returns; use a load that allows control through the full range.
  3. Do not rotate or arch. Keep both hips and shoulders in contact with the bench and avoid using momentum to press.
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