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1-Arm Cable Push

Beginner Level
The one armed cable push exercise is a solid addition to any functional exercise program.  Because the core needs to be activated to stabilize the torso during the push movement pattern, it has strong carry over to many work and sport situations.  When compared to the bench press, where the back is supported by the bench or ball, the one armed cable push demands total control of the core musculature.

To prepare for this exercise, set up the cable pulley to be slightly higher than your shoulders.  Using an open stance position with the opposite side foot leading, align the cable handle along the ribs just below the shoulder.

Prior to moving the hand forward, activate the core by drawing in the belly button.  While keeping good alignment of the wrist and elbow, press the weighted hand forward while pulling the unweighted hand into your side.  A significant amount of torso twisting will take place when properly performed.

Pause at the top and slowly return to the starting position.  Be certain to maintain good control of the weight.

To progress this exercise change the stance to both feet side by side, or same foot out front.  Further destabilization of the base of support can be achieved with the use of a duradisk or BOSU.

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Mission Statement:  Desk Jockey Fitness is a wellness facilitation center, teaching our clients how to feel good—both in body and in mind. Our clients’ successes are based on their strong desire to restore their self-confidence, to improve their body image, and to live productive, pain-free lives. Our clients provide the determination; Desk Jockey Fitness provides the tools in a private, non-judgmental setting. We accomplish measurable results through a holistic mix of functional exercise instruction, nutritional counseling, and lifestyle coaching, a dash of motivation and copious doses of accountability. Looking for a “new you?” It’s time to discover the Desk Jockey difference.

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Desk Jockey Fitness

10700 Kettering Drive

Charlotte, North Carolina 28226

704-541-0041