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  • Cable Single Arm Bench Chest Fly

    Bring a bench over to the cables, set the cable just below shoulder height.
    Bring the handle to your chest and make sure you are in the center of the cable crossover.
    Press the weight forward. From there, your shoulder should horizontally abduct and adduct while your elbow stays in a fixed position.

  • Cable Single Arm Bench Press

    Use a handle attachment. Bring a bench over to the cables. The cable should be set to shoulder height.
    Bring the handle to your chest and make sure you are in the center of the cable crossover.
    From there, you should flex and extend at both the shoulder and elbow simultaneously.

  • Cable Braced Single Arm Chest Fly

    Stand sideways to cable, hinge forward, and hold handle at shoulder height.
    Brace free hand against support, then bring working arm across chest in an arc.
    Squeeze chest at the end, then slowly return to starting position.

  • Cable Braced Single Arm Chest Press

    Stand sideways to cable, hinge forward, and grab something for stability.
    Press across the body going just short of extending your elbow.
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