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운동 라이브러리
Incline One-Arm Cable Press
A single-arm press on an incline bench with a low cable, building the upper chest one side at a time while the trunk fights the offset load.
가슴케이블Incline press
주동근
대흉근전면 삼각근
협응근
삼두복사근전거근
장비
케이블
패턴
Incline press
준비 자세
- 01Set an incline bench at roughly 30 to 45 degrees beside a low pulley with a single-grip handle.
- 02Sit back on the bench holding the handle in the near-side hand and plant both feet.
- 03Rest the free hand on the thigh or hold the bench edge.
- 04Start with the handle beside the upper chest, elbow about 45 degrees from the torso.
수행
- 01Brace the trunk so the one-sided cable does not twist you on the bench.
- 02Press the handle up and slightly inward until the arm extends over the upper chest.
- 03Squeeze the upper pec briefly at lockout.
- 04Lower under control back to the start beside the upper chest.
체크포인트
- -Hips and shoulders stay square on the pad through every rep.
- -The working shoulder blade stays set rather than reaching at the top.
- -The handle path is the same incline line every rep.
- -The eccentric is controlled against the stack's pull.
흔한 실수
- -Twisting the torso toward the cable stack under load.
- -Shrugging the working shoulder to finish reps.
- -Letting the elbow flare straight out at the bottom.
- -Loading beyond what the trunk can stabilize one-sided.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per arm, weaker side first.
- -Use it to close left-right gaps that show up on barbell incline pressing.
- -Match reps across arms instead of pushing extras on the strong side.