SINGLE-ARM CABLE PRESS

Reps + Sets:

30 secs x 4-6 Benefits:

A simple single press with a cable, or my preference would be a decent quality sleeved elastic, is the unsung hero of chest training.

By default, you are loading your body unilaterally, which plays a lot more into everyday activities and sport, but it’s also a great way to challenge your oblique strength and core, while working the front of your shoulders – hard.

Set up so that when you’re holding the handle with your right hand, your right leg is behind you in an athletic stance. Press through the full range of movement, and if you’re lucky enough to have a decent elastic resistance, hold the end range of movement when your arm is straight for one to two seconds.

Always come back to the start position nice and slowly to maximise the eccentric phase of the movement.

I like to keep my back heel off the floor, so I’m pushing through the ball of my foot and challenging my stability a bit more.

I like to give this movement a real challenge with intensity, so go heavy, without letting your form get bent out of shape.

Do 30-second sets, with 30 seconds’ rest. Right arm first, then your left, for a total of 4-6 rounds.