Cable One Arm Incline Press

Setup

1. 01Set an incline bench at roughly 30 to 45 degrees beside a low pulley with a single-grip handle.
2. 02Sit back on the bench holding the handle in the near-side hand and plant both feet.
3. 03Rest the free hand on the thigh or hold the bench edge.
4. 04Start with the handle beside the upper chest, elbow about 45 degrees from the torso.

Execution

1. 01Brace the trunk so the one-sided cable does not twist you on the bench.
2. 02Press the handle up and slightly inward until the arm extends over the upper chest.
3. 03Squeeze the upper pec briefly at lockout.
4. 04Lower under control back to the start beside the upper chest.

Checkpoints

• -Hips and shoulders stay square on the pad through every rep.
• -The working shoulder blade stays set rather than reaching at the top.
• -The handle path is the same incline line every rep.
• -The eccentric is controlled against the stack's pull.

Common mistakes

• -Twisting the torso toward the cable stack under load.
• -Shrugging the working shoulder to finish reps.
• -Letting the elbow flare straight out at the bottom.
• -Loading beyond what the trunk can stabilize one-sided.