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운동 라이브러리
Decline Cable Press
A two-arm press on a decline bench between low cable columns, biasing the lower chest with constant cable tension through lockout.
가슴케이블Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두
장비
케이블
패턴
Horizontal press
준비 자세
- 01Set a decline bench at roughly 15 to 30 degrees centered between two low pulleys.
- 02Attach single-grip handles to both pulleys.
- 03Hook the feet under the leg pads, grab the handles, and lie back.
- 04Set the shoulder blades together and down before the first rep.
수행
- 01Start with the handles at chest level, elbows about 45 to 70 degrees from the torso.
- 02Press both handles up and slightly together until the arms are extended over the lower chest.
- 03Squeeze the pecs briefly at lockout while the cables keep pulling down and out.
- 04Lower under control until the hands return to chest level.
체크포인트
- -Both handles move together with no torso twist.
- -Shoulder blades stay pinned to the bench at lockout.
- -Wrists stay stacked over elbows.
- -The press line finishes over the lower chest, not over the face.
흔한 실수
- -Letting the handles drift apart or out of sync.
- -Shrugging the shoulders forward to finish reps.
- -Cutting the bottom range short and losing the chest stretch.
- -Setting the bench off-center between the columns.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps; the cable tension favors moderate reps over maximal loads.
- -Slot it as a second or third press when the lower chest is a priority.
- -A brief lockout squeeze each rep makes the most of the constant tension.