POSITION: STANDINGEQUIPMENT: CABLE&HIGHGRIP: SHOULDER SUPINATEDEXECUTION: UNILATERAL
VARIANT 01
POSITION: STANDINGEQUIPMENT: CABLE&HIGHEXECUTION: UNILATERAL
VARIANT 02
A.K.A. One-Arm Cable Chest Press from High Pulley
START: Stand facing away from a cable pulley apparatus with your feet shoulder-width apart or wider and maintaining a slight bend in your knees. If the pulley height is adjustable, bring it to just above shoulder height. Grasp the single-handle D-grip with an overhand grip and hold it just outside your shoulder with your elbow out to your side so that your upper arm is just below parallel with the floor.
MOVE: Forcefully press the handle out in front of you until your arm is fully extended in front of your chest, but your elbow is not locked out. Reverse the motion, being sure not to return the handle behind the level of your chest
POSITION: STANDINGEQUIPMENT: CABLE&HIGHEXECUTION: ALTERNATING
VARIANT 03
POSITION: STANDINGEQUIPMENT: CABLE&HIGHGRIP: SHOULDER SUPINATEDEXECUTION: BILATERAL
VARIANT 04
POSITION: STANDINGEQUIPMENT: CABLE&HIGHEXECUTION: BILATERAL
VARIANT 05
POSITION: STANDINGEQUIPMENT: CABLE&LOWEXECUTION: UNILATERAL
VARIANT 06
A.K.A. One-Arm Cable Chest Press from Low Pulley
START: Stand facing away from a cable pulley apparatus with your feet shoulder-width apart or wider and maintaining a slight bend in your knees. If the pulley height is adjustable, bring it to the lowest setting. Grasp the single-handle D-grip with an overhand grip and hold it just outside your shoulder with your elbow out to your side so that your upper arm is just below parallel with the floor.
MOVE: Forcefully press the handle out in front of you until your arm is fully extended in front of your chest, but your elbow is not locked out. Reverse the motion, being sure not to return the handle behind the level of your chest
POSITION: STANDINGEQUIPMENT: CABLE&MIDEXECUTION: UNILATERAL
VARIANT 07
A.K.A. One-Arm Cable Chest Press from Mid Pulley
START: Stand facing away from a cable pulley apparatus with your feet shoulder-width apart or wider and maintaining a slight bend in your knees. If the pulley height is adjustable, bring it below shoulder height. Grasp the single-handle D-grip with an overhand grip and hold it just outside your shoulder with your elbow out to your side so that your upper arm is just below parallel with the floor.
MOVE: Forcefully press the handle out in front of you until your arm is fully extended in front of your chest, but your elbow is not locked out. Reverse the motion, being sure not to return the handle behind the level of your chest
