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  • Cable Standing Single Arm Chest Press

    Stand sideways to cable and hold handle at chest height with elbow bent.
    Brace core and press handle straight forward without rotating torso.
    Squeeze chest at extension, then return handle slowly to starting position.

  • Cable Standing Single Arm Incline Chest Press

    Stand sideways to cable with handle set low, holding it at chest height.
    Press handle upward and forward at a slight diagonal, keeping torso stable.
    Squeeze chest at the top, then return slowly to starting position.

  • Cable Single Arm Thruster

    Face away from a low cable, holding the handle at shoulder height.
    Squat while keeping your chest raised and feet flat.
    Stand forcefully and press the handle overhead.
    Lower the handle to your shoulder and repeat.
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