Cable Seated Single-Arm Chest Press

Cable Seated Single Arm Chest Press

Starting Position:
1. Sit on the cable machine bench with your feet flat on the ground.
2. Adjust the pulley to the lowest position, if necessary.
3. Grasp the cable handle with one hand and pull it back slightly to your chest. The elbow should be bent, and the forearm should be parallel to the ground.
4. Keep your back straight and your core engaged throughout the exercise.

Movement:
1. Press the cable handle forward until your arm is fully extended, ensuring your elbow remains slightly bent at the top to avoid locking the joint.
2. Exhale as you push the handle away from your chest.
3. Pause briefly at the end of the movement for maximum contraction of the chest muscle.
4. Slowly return the handle to the starting position while inhaling, controlling the movement back to your chest.
5. Complete the desired number of repetitions (start with 8-12), then switch arms and repeat.

Tips:
- Keep your shoulder blades squeezed together throughout the exercise to maintain proper posture.
- Focus on using your chest muscles to perform the movement, rather than your shoulder or arm.
- Avoid leaning back or using momentum to press the cable; the movement should be smooth and controlled.

Safety:
- Make sure the weight is manageable; start light to prevent strain.
- Always secure the cable properly before beginning the exercise.