Half-Kneeling Single-Arm Cable Press

Half-kneeling one-arm chest press: it demands anti-rotation stability.

• Compound
• Cable
• Beginner

How to do it

• Half-kneel with the cable-side leg forward and a single handle at chest height
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

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

• Bouncing off the chest
• Rotating the torso toward the cable as you press

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

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