All about the Single Arm Cable Press
(Back)
BENEFITS & MUSCLES WORKED: Increases rotational strength and power, stability, core, punching power, punching accuracy, and karate training
START POSITION: This is a tricky start position to get into, and therefore, you should begin to learn this exercise using a very light weight setting. The cable height setting should be above the top of your shoulders, and the extended cable should be either horizontal or slightly lowered downwards as you pull the cable outwards from behind you. Clasp the handle with an overhand grip as shown.
NOTES: Difficulty Rating: 64%
The Single Arm Cable Punch is commonly used as an advanced Karate training exercise to strengthen punches, increase balance and stability, and assist with the effectiveness of the hip twisting motion required to deliver extra power to a punch.
Focus on refining this technique with low weights, and add a very short pause to the outward position. Then it will feel pretty good, balanced, and effective. The position of all your arms, legs, and feet is crucial for maintaining correct form and achieving maximum effectiveness in the exercise. The opposite leg to the punching arm should be planted slightly forward of your hips with the foot pointing forward, and the knee slightly bent, so that the lower leg is horizontal.
The other leg (that is, the one on the same side as your punching arm) should be stretched out behind you and resting on the balls of the feet, so that just the front portion of the foot is planted on the ground. Note that the rear leg should be straighter than the front leg (almost completely straight).
Keep your chin up and look straight forward; try not to move your head or neck as you punch. Punch in slow motion, please – this is not a Mike Tyson impersonation.
Look at the position of the rear arm, level with the shoulders (and the punching arm), with the elbow bent and pointing outward. This helps give an extra twist to your core muscles and hips as you punch. As you retract the punching arm back to its starting position, bring the opposite arm forward, as if it were now performing the punch (without a weight).
You should perform multiple reps with one arm before switching the cable and changing your stance to work on the opposite side. The number of reps is up to you, but I always recommend higher reps and lower weights for this exercise, as well as for any exercise that involves core and/or smaller back muscles. One must also be extremely careful whenever twisting motions are involved, because twisting with poor form can lead to severe injuries.