Cable Decline Single-Arm Press
Chest · Cable · Expert
How to do it
- Adjust the cable machine to a decline position.
- Stand facing away from the machine and grab the handle with one hand.
- Position yourself with your back against the decline bench and your arm extended straight in front of you.
- Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.
- Pause for a moment at the bottom, then push the handle back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Muscles worked
Primary: Pectorals
Secondary: Triceps, Shoulders
Is your Cable Decline Single-Arm Press good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 3.8 kg |
| Novice | 6.9 kg |
| Intermediate | 9.9 kg |
| Advanced | 14.3 kg |
| Expert | 18.7 kg |
| Veteran | 24.4 kg |
| Elite | 30.2 kg |
| Master | 37.4 kg |
| Apex | 44.5 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Decline Single-Arm Press.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Decline Single-Arm Press rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your pectorals.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Decline Single-Arm Press FAQ
What muscles does the Cable Decline Single-Arm Press work?
The primary target is pectorals. It also involves triceps, shoulders while you keep the movement controlled.
How many sets and reps should I do for the Cable Decline Single-Arm Press?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Decline Single-Arm Press strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
