Incline Cable Fly

준비 자세

1. 01Place an incline bench centered between two low pulleys.
2. 02Set the bench to 30 to 45 degrees.
3. 03Grab a handle in each hand and lie back.
4. 04Start with arms wide, elbows slightly bent.

수행

1. 01Sweep the handles up and together over the upper chest.
2. 02Keep the elbow bend fixed through the arc.
3. 03Squeeze the pecs as the hands meet at the top.
4. 04Lower wide until you feel a chest stretch.

체크포인트

• -The arc traces up and inward, finishing over the upper chest.
• -Elbows hold the same slight bend on every rep.
• -Shoulder blades stay pinned to the bench.
• -Cable tension stays constant, even in the stretched bottom.

흔한 실수

• -Pressing the handles instead of sweeping them in an arc.
• -Letting the elbows collapse under heavy load.
• -Lowering so deep the shoulders take the strain.
• -Lifting the shoulders off the bench to reach at the top.