Wide-Grip Cable Chest Press - Unilateral Single-Arm Execution
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
315 KCAL |
|
Level
|
beginner |
Equipment
|
Cable, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Set dual cable pulleys at mid-chest height. Sit centered on a bench or establish a solid staggered stance. Grasp handles with a wide elbow alignment matching the cable angle, retract scapulae, and brace your core.
- 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 wide horizontal abduction; press powerfully forward while exhaling, squeezing pectorals hard at terminal extension. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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