Decline One-Arm Cable Press

Setup

1. 01Set a decline bench at roughly 15 to 30 degrees beside a low pulley with a single-grip handle.
2. 02Hook the feet under the leg pads and lie back holding the handle in the near-side hand.
3. 03Rest the free hand on the hip or hold the bench for stability.
4. 04Start with the handle at chest level, elbow roughly 45 degrees from the torso.

Execution

1. 01Brace the trunk so the one-sided cable pull does not twist you off the bench.
2. 02Press the handle up and slightly across until the arm is extended over the lower chest.
3. 03Squeeze the working pec briefly at the top.
4. 04Lower under control back to chest level without letting the shoulder peel off the bench.

Checkpoints

• -Hips and shoulders stay square on the bench through every rep.
• -The working shoulder blade stays pinned rather than reaching at lockout.
• -The handle travels the same path on every rep.
• -The non-working side stays quiet instead of counterbalancing with a swing.

Common mistakes

• -Letting the torso rotate toward the cable stack.
• -Shrugging or protracting the shoulder to gain range at the top.
• -Loading heavier than the trunk can stabilize.
• -Rushing the eccentric so the stack pulls the arm down.