Elite Physique The New Science of Building a Better Body

One-Arm Cable or Band Chest Press
This shoulder-friendly version of a bench press can be performed with a cable or band.
The band works especially well since it accommodates resistance, meaning the band
has the most tension where you’re naturally strongest and the least where you’re
naturally weakest.
HOW TO DO IT
1. Adjust the pulley or secure a band at chest height. Grip the pulley or band with
your left hand, then step forward with your right leg to get in a split stance (see
figure a).
2. Squeeze your glutes, brace your abs, and then press forward until your left elbow
is locked straight (see figure b). Repeat for target reps.
3. Switch the cable or band to your right hand, with your left leg forward, and repeat.
HORIZONTAL PUSH
a
b
ADVANTAGES
• This variation is less stressful on the shoulders than a barbell bench press.
• It increases activation of the core’s anti-rotation muscles.
COACHING CUE
Adhere to the pressing pattern that feels most natural to your shoulder. For some, that
means the elbow is close to the torso throughout the pressing pattern.
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