1 photo
12
Cables Close-Grip Chest Press - Unilateral Single-Arm Execution
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Cables Close-Grip Chest Press - Unilateral Single-Arm Execution
Smart Voice
•Listen to the article content live
0:00
/
0:00
i Instructions
- 1. Setup & Scapular Bracing: Set the dual cable pulleys at mid-chest level or use a close-grip attachment on a seated cable press. Grasp handles with a narrow grip, step into an athletic staggered stance (or sit on a bench), lean slightly forward, retract scapulae, and tuck elbows.
- 2. Unilateral Core Bracing: Hold the weight in one hand, driving opposite shoulder and hip into the bench to lock out rotational movement.
- 3. Iso-Lateral Volume: Complete all prescribed repetitions with arm one, then immediately switch to arm two matching load and volume.
- 4. Breathing & Joint Safety: Inhale as handles return under control into eccentric flexion; press forcefully forward while exhaling, squeezing triceps and inner pectorals hard at terminal extension. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
3%
Heart Rate Impact
5%
Muscle Load
4%
Fatigue Level
2%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
266 kcal
0 kcal
300 kcal
600 kcal
