Demo & instructions
Half-Kneeling Cable Press
Also known as: Half-Kneeling Single-Arm Cable Press, Half-Kneeling Cable Chest Press
Instructions
A one-arm cable press performed with one knee on the floor. Taking the legs out of the picture makes it hard to cheat, so the chest does the pressing while your trunk resists being twisted by the cable.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Set the pulley to about chest height for a kneeling position and attach a single handle.
- 2Face away from the machine and kneel on the knee that is on the same side as the working arm, with the other foot flat in front.
- 3Hold the handle beside your chest with the elbow slightly below shoulder level.
- 4Squeeze the glute of the down leg and stack your ribs over your hips.
Execution
- 1
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
