Cable One Arm Chest Press

Instructions

Preparation

Bench down with upper-body in horizontal position and grasp stirrup to one side. Position elbows out to side, slightly lower than shoulder height. Position hand slightly narrower than elbow width in front of upper arm.

Execution

Push stirrups out straight in front of shoulder until arm is straight. Return stirrups to original position until a slight stretch if felt through shoulder or chest. Repeat

Muscles

Target: The primary muscle intended for exercise

• Pectoralis Major, Sterna (Chest, Lower Pecs)

  

Synergists: A muscle that assists another muscle to accomplish a movement.

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

  

   

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Triceps Brachii (Arm (Rear), Triceps)

   

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)