Chest · Cable
Cable Seated Single Arm Chest Press
How to do the cable seated single arm chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Sit on a bench in front of a cable pulley set to chest height, gripping a single handle with one hand. Brace your core and press the handle forward until your arm is extended, squeezing your chest. Return under control and finish your reps before switching sides.
- 1Chest and triceps pressing the handle forward on one side
- 2Core braced to resist the cable pulling you to rotate
- 3Chest squeeze at full extension
Common mistakes
- Twisting your torso toward the working arm
- Letting your shoulder roll forward
- Snatching the handle with momentum
Muscles worked
The cable seated single arm chest press mainly works the mid chest, with the triceps, upper chest, lower chest, obliques, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the cable seated single arm chest press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.