Incline Single Arm Cable Bench Press
In SetGrip: Cable Bench Press (Incline, Single Arm)
Set an incline bench ahead of a low pulley and the cable resists along the exact line of your press, keeping tension on the upper chest at lockout where a dumbbell goes dead. Pressing with one arm adds a cross-body pull your obliques must cancel, so plant the feet wide and keep loads moderate.
How to do the Incline Single Arm Cable Bench Press
- Adjust the cable machine to a low pulley position.
- Sit on an incline bench facing away from the cable machine.
- Grasp the handle with one hand and bring it up to shoulder height.
- Position your feet firmly on the ground and maintain a stable position.
- Press the handle forward and upward, extending your arm fully.
- Pause for a moment at the top, then slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Pectorals · Chest
The chest presses the arms together and forward, and decline and wide grip variations put more emphasis on the lower and outer pecs.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Incline Single Arm Cable Bench Press work?
The Incline Single Arm Cable Bench Press primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Incline Single Arm Cable Bench Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Single Arm Cable Bench Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Single Arm Cable Bench Press?
If you cannot do the Incline Single Arm Cable Bench Press, try the Decline Single Arm Cable Bench Press, the Stability Ball Single Arm Cable Bench Press or the Decline Cable Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Single Arm Cable Bench Press, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Incline Single Arm Cable Bench Press in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.