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운동 라이브러리
Incline Cable Bench Press
An incline pressing pattern between low cable columns that targets the upper chest while cables keep the pecs loaded at lockout.
가슴케이블Incline press
주동근
대흉근전면 삼각근
협응근
삼두전거근
장비
케이블
패턴
Incline press
준비 자세
- 01Set an incline bench at roughly 30 to 45 degrees centered between two low pulleys.
- 02Attach single-grip handles to both pulleys.
- 03Grab the handles, sit back on the bench, and plant both feet.
- 04Pull the shoulder blades together and down against the pad.
수행
- 01Start with the handles beside the upper chest, elbows about 45 to 70 degrees from the torso.
- 02Press both handles up and slightly inward until the arms extend over the upper chest.
- 03Squeeze the upper pecs briefly at the top.
- 04Lower under control until the hands return beside the upper chest.
체크포인트
- -Lower back keeps a small natural arch without the ribs flaring.
- -Shoulder blades stay pinned at lockout.
- -Both handles travel the same incline path each rep.
- -Cables stay tensioned at the bottom instead of going slack.
흔한 실수
- -Sliding down the bench so the press turns flat.
- -Flaring the elbows straight out at the bottom.
- -Letting the shoulders round forward off the pad at the top.
- -Using a bench angle so steep it becomes a shoulder press.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps as an upper-chest builder.
- -Pairs well after barbell or dumbbell incline pressing as a constant-tension follow-up.
- -Bring the hands slightly together at the top to add horizontal adduction the bar cannot give.