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운동 라이브러리
Incline Cable Fly (On Stability Ball)
A cable fly performed lying back on a stability ball in an incline position, combining upper-chest isolation with extra trunk and hip stabilization.
가슴케이블Incline horizontal adduction
주동근
대흉근
협응근
전면 삼각근코어둔근
장비
케이블
패턴
Incline horizontal adduction
준비 자세
- 01Place a stability ball centered between two low cable pulleys with single-grip handles attached.
- 02Sit on the ball, walk the feet forward, and rest the upper back on the ball with the hips held below shoulder level for an incline torso angle.
- 03Plant the feet wide and squeeze the glutes to hold the position.
- 04Hold the handles with arms extended over the upper chest, elbows softly bent.
수행
- 01Open the arms in a wide arc until a stretch is felt across the chest.
- 02Keep the elbow bend fixed and the hips motionless.
- 03Sweep the handles back up and together over the upper chest.
- 04Squeeze the pecs for a beat before the next rep.
체크포인트
- -Torso angle on the ball stays constant instead of the hips sagging.
- -Elbow bend stays fixed; no pressing motion appears.
- -Both arms move symmetrically without the ball rolling.
- -The stretch stops where the shoulders stay packed.
흔한 실수
- -Letting the hips drop so the incline flattens out mid-set.
- -Loading so heavy the ball wobbles and reps get ugly.
- -Bending the elbows to press the weight up.
- -Placing the feet too narrow to control the ball.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with lighter loads than a bench-based fly.
- -Treat it as an accessory for chest plus trunk stability, not a primary strength movement.
- -Move to a fixed incline bench when the goal is maximum chest loading.