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운동 라이브러리
Cable Fly
An adduction-focused isolation movement that trains the chest through a long stretch with constant cable tension.
가슴케이블Horizontal adduction
주동근
대흉근
협응근
전면 삼각근소흉근전거근
장비
케이블
패턴
Horizontal adduction
준비 자세
- 01Set both pulleys to roughly shoulder height or slightly above.
- 02Grab a handle in each hand and step forward into a staggered stance.
- 03Lean the torso slightly forward and brace the trunk.
- 04Set a fixed, soft elbow bend and pull the shoulder blades down.
수행
- 01Start with arms wide and the chest stretched under tension.
- 02Sweep the hands together in a hugging arc in front of the chest.
- 03Keep the elbow angle fixed instead of pressing or bending.
- 04Squeeze the chest at the front, then return slowly to the stretch.
체크포인트
- -The elbow angle stays constant through the whole rep.
- -Hands travel on an arc, not a straight push.
- -Shoulder blades stay down and back.
- -The chest, not the arms, drives the adduction.
흔한 실수
- -Bending the elbows to turn it into a press.
- -Letting the shoulders roll forward at the stretch.
- -Using too much range and stressing the shoulder.
- -Rushing the return and losing the stretch.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps.
- -Pause briefly at peak contraction to bias the squeeze.
- -Use as an accessory after a primary chest press.