Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedCompoundCable
Cable One Arm Incline Press
Pectorals · Chest
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the cable machine to a low pulley position.
- 2
Sit on an incline bench facing away from the cable machine.
- 3
Grasp the handle with one hand and bring it up to shoulder height.
- 4
Position your feet firmly on the ground and maintain a stable position.
- 5
Press the handle forward and upward, extending your arm fully.
- 6
Pause for a moment at the top, then slowly lower the handle back to the starting position.
- 7
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Pectorals
deltoids
Secondary
deltoidstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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