One-Arm Cable Chest Press

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 489 days away.

  • • Last session opened with 4 sets.
  • • 51% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 42.5 lbs × 12 reps.
  • • 59% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 64% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 119.3%
Days Since Last Session489
% of Modern Era PR100.0%
Days Since PR502

Recent Workouts

LastJul 29, 2024(489d ago)
25→42.5 lbs
4 sets · 48 reps · 1,590 vol
-1Jul 16, 2024(502d ago)
25→42.5 lbs
4 sets · 46 reps · 1,505 vol
-2Aug 7, 2023(846d ago)
25→30 lbs
4 sets · 48 reps · 1,320 vol
-3Feb 3, 2023(1031d ago)
10→30 lbs
4 sets · 40 reps · 900 vol
-4Jun 7, 2021(1637d ago)
17.5→30 lbs
3 sets · 30 reps · 725 vol

PR Progression (Modern Era)

42.5 lbJul 29, 2024(489d ago)
1 set12 reps510 vol
42.5 lbJul 16, 2024(502d ago)
1 set10 reps425 vol
30 lbAug 7, 2023(846d ago)
2 sets24 reps720 vol
30 lbJun 7, 2021(1637d ago)
1 set10 reps300 vol

Rep Range Records

1RM59 lbs · 12 repsJul 29, 2024 (489d ago)(from 42.5 lbs)
3RM—
5RM—
8RM—
10RM42.5 lbs · 10 repsJul 16, 2024 (502d ago)
12RM42.5 lbs · 12 repsJul 29, 2024 (489d ago)

Frequently Paired

  1. 1.
    Flat Knee Raise
    14% of sessions
  2. 2.
    Weighted Hyperextension
    29% of sessions
  3. 3.
    Decline Barbell Bench Press
    14% of sessions
  4. 4.
    Russian Twist
    14% of sessions
  5. 5.
    Dumbbell Flyes
    14% of sessions
  6. 6.
    Isolateral Plate Loaded Incline Press
    29% of sessions
  7. 7.
    Dumbbell One-Arm Triceps Extension
    14% of sessions
  8. 8.
    Upright Cable Row
    14% of sessions
  9. 9.
    Lat Pulldown
    29% of sessions
  10. 10.
    Barbell Incline Bench Press
    14% of sessions
Action: Try 47.5 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)42.5 lbsT7-16-24(502 days ago)2024-07-16
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Cable
Avg. Weight Lifted
30.4
Avg. Improvement
1.4
Highest Weight (Modern Era)
42.5 lbs 2024-07-16
Latest Weight
42.5 lbs 2024-07-29
Lowest Weight
10 lbs 2023-02-03
Days
7
Sets
25
Gap
2.5
Highest Volume (Modern Era)
510 2024-07-29
Reps avg. improvement
0.4

Workout History

M7-29-244 sets
25 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
⭐ME42.5 lb
12 Reps
PR: 42.5 (502 days ago) [100%]
T7-16-244 sets
25 lb
12 Reps
30 lb
12 Reps
⭐ME35 lb
12 Reps
⭐ME42.5 lb
10 Reps
PR: 42.5 (502 days ago) [100%]
M8-7-234 sets
25 lb
12 Reps
25 lb
12 Reps
⭐ME30 lb
12 Reps
30 lb
12 Reps
PR: 42.5 (502 days ago) [71%]
F2-3-234 sets
10 lb
10 Reps
25 lb
10 Reps
25 lb
10 Reps
30 lb
10 Reps
PR: 42.5 (502 days ago) [71%]
M6-7-213 sets
⭐ME17.5 lb
10 Reps
⭐ME25 lb
10 Reps
⭐ME30 lb
10 Reps
PR: 42.5 (502 days ago) [71%]
W9-4-193 sets
35 lb
10 Reps
🏆AT40 lb
10 Reps
🏆AT45 lb
10 Reps
PR: 42.5 (502 days ago) [106%]
Decline cable press - both arms at once