Help with on-page SEO

I'm trying to see if I got my on-page SEO correct, but I'm having a hard time figuring out if I do.

I created an article for a new website. It's only the second article on the website and it has a little bit over 500 words.

I'm targeting a phrase of 7 words and I also have the exact phrase in the title and mentioned once in the content.

It's something like ... "how to xxx xxxx and xxxxx xxxx blah blah"

Now I don't expect it to rank high up considering it's a new site and maybe there are too many other sites ranking for the same words(probably not). But I just want to make sure that the content is not penalized or anything like that.

I tried doing some searches and it makes me think that maybe something is wrong.

site:domain.com shows the new article in the last position

my whole keyword phrase doesn't show up in serps at all.

"my whole keyword phrase" (in brackes) shows 6 results and the article is not one of those results. Actually the homepage showed up in the results because it's a WP blog and there's a short summary going to the article on the homepage.

I even tried searching the keyword phrase with the name of my site at the end (minus the .com part). So if my domain was abcdefh.com I just wrote abcdefh. My domain uses a unique and misspelled word so I would think it would come up.

SEO quake density looks something like this:
1 words
[TABLE="class: keywords-table"]
[TR="class: keywords-table-header"]
[TH="class: keywords-table-header-cell"]Repeats[/TH]
[TH="class: keywords-table-header-cell"]Density[/TH]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]17[/TD]
[TD="class: keywords-table-row-cell"]2.49[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]16[/TD]
[TD="class: keywords-table-row-cell"]2.35[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]13[/TD]
[TD="class: keywords-table-row-cell"]1.91[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]7[/TD]
[TD="class: keywords-table-row-cell"]1.03[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]7[/TD]
[TD="class: keywords-table-row-cell"]1.03[/TD]
[/TR]
[/TABLE]


2 words
[TABLE="class: keywords-table"]
[TR="class: keywords-table-header"]
[TH="class: keywords-table-header-cell"]Repeats[/TH]
[TH="class: keywords-table-header-cell"]Density[/TH]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]5[/TD]
[TD="class: keywords-table-row-cell"]1.47[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]5[/TD]
[TD="class: keywords-table-row-cell"]1.47[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]5[/TD]
[TD="class: keywords-table-row-cell"]1.47[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]5[/TD]
[TD="class: keywords-table-row-cell"]1.47[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]5[/TD]
[TD="class: keywords-table-row-cell"]1.47[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]1.17[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]1.17[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]1.17[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]1.17[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]3[/TD]
[TD="class: keywords-table-row-cell"]0.88[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]3[/TD]
[TD="class: keywords-table-row-cell"]0.88[/TD]
[/TR]
[/TABLE]

3 words
[TABLE="class: keywords-table"]
[TR="class: keywords-table-header"]
[TH="class: keywords-table-header-cell"]Repeats[/TH]
[TH="class: keywords-table-header-cell"]Density[/TH]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]5[/TD]
[TD="class: keywords-table-row-cell"]2.20[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]1.76[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]1.76[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]3[/TD]
[TD="class: keywords-table-row-cell"]1.32[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]3[/TD]
[TD="class: keywords-table-row-cell"]1.32[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]3[/TD]
[TD="class: keywords-table-row-cell"]1.32[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]3[/TD]
[TD="class: keywords-table-row-cell"]1.32[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]3[/TD]
[TD="class: keywords-table-row-cell"]1.32[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]2[/TD]
[TD="class: keywords-table-row-cell"]0.88[/TD]
[/TR]
[/TABLE]



4 words
[TABLE="class: keywords-table"]
[TR="class: keywords-table-header"]
[TH="class: keywords-table-header-cell"]Repeats[/TH]
[TH="class: keywords-table-header-cell"]Density[/TH]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]2.35[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]2.35[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]2.35[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]4[/TD]
[TD="class: keywords-table-row-cell"]2.35[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]3[/TD]
[TD="class: keywords-table-row-cell"]1.76[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]3[/TD]
[TD="class: keywords-table-row-cell"]1.76[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]2[/TD]
[TD="class: keywords-table-row-cell"]1.17[/TD]
[/TR]
[TR="class: keywords-table-row-alt"]
[TD="class: keywords-table-row-cell"]2[/TD]
[TD="class: keywords-table-row-cell"]1.17[/TD]
[/TR]
[TR="class: keywords-table-row"]
[TD="class: keywords-table-row-cell"]2[/TD]
[TD="class: keywords-table-row-cell"]1.17[/TD]
[/TR]
[/TABLE]


What do you guys think I could try to do to figure out if I'm getting penalized? And if so, would it have to do with my keyword density do you think?

everything more than 1% is bad