A single-arm cable fly performed at an incline torso angle on an exercise ball, isolating one side of the upper chest under a strong stability demand.
가슴케이블Incline horizontal adduction
시작
끝
주동근
대흉근
협응근
전면 삼각근복사근둔근
장비
케이블
패턴
Incline horizontal adduction
준비 자세
01Place an exercise ball beside a low pulley with a single-grip handle attached.
02Sit on the ball and slide down only partway so the upper back rests on the ball with the torso inclined about 30 to 45 degrees, hips below the shoulders.
03Plant the feet wide and squeeze the glutes to hold the incline.
04Hold the handle in the near-side hand, arm extended over the upper chest with a soft elbow bend.
수행
01Open the working arm out and down in a wide arc until a stretch is felt across the chest.
02Keep the incline angle and elbow bend fixed.
03Sweep the handle back up and across toward the midline over the upper chest.
04Squeeze the upper pec for a beat before the next rep.
체크포인트
-Torso incline stays constant; the hips do not sag between reps.
-Shoulders and hips stay square against the one-sided pull.
-Elbow angle stays constant through the arc.
-The ball stays planted with no rolling.
흔한 실수
-Sliding down the ball so the incline flattens mid-set.
-Rotating toward the stack at the stretch.
-Pressing instead of sweeping the handle.
-Chasing loads that collapse the position.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 15 reps per arm with light loads.
-Slot it late in an upper-chest session as an isolation and stability finisher.
-Use a fixed incline bench version when you want to load the upper chest harder.
