Half-Kneeling Single-Arm Cable Press

Cable variation designed to maintain continuous tension and precisely adjust the working angle throughout the range of motion.

• Compound
• Cable
• Beginner

How to do it

• Align the pulley with the direction the load should travel
• Keep the cable taut in the starting position too
• Return slowly without letting the weight stack crash

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Standing too close or too far away and distorting the angle
• Letting the load pull the joint during the return

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

• Single-Arm Cable Chest Press
• Cable Crossover
• Single-Arm Dumbbell Chest Press