A single-arm cable press from an incline position on an exercise ball, training the upper chest while the whole body braces against an offset load on an unstable base.
가슴케이블Incline press
시작
끝
주동근
대흉근전면 삼각근
협응근
삼두복사근둔근
장비
케이블
패턴
Incline press
준비 자세
01Place an exercise ball beside a low pulley with a single-grip handle attached.
02Sit on the ball and slide down partway so the upper back rests on the ball with the torso inclined about 30 to 45 degrees.
03Plant the feet wide, squeeze the glutes, and brace the trunk.
04Hold the handle in the near-side hand at upper-chest level, elbow about 45 degrees from the torso.
수행
01Press the handle up and slightly inward until the arm extends over the upper chest.
02Keep the hips still and the incline angle fixed while pressing.
03Squeeze the upper pec briefly at lockout.
04Lower under control back to upper-chest level without letting the ball roll.
체크포인트
-Torso incline and hip height stay constant through the set.
-Shoulders and hips stay square against the one-sided pull.
-The handle path repeats the same incline line each rep.
-The ball stays planted; feet stay wide and quiet.
흔한 실수
-Letting the hips sag so the incline turns flat.
-Rotating toward the stack during the press.
-Choosing a load the unstable base cannot support with clean reps.
-Rushing the eccentric and letting the stack pull the arm down.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 reps per arm with light to moderate loads.
-Program it as a late-session accessory combining pressing and trunk control.
-Progress the bench-based one-arm incline press for load; keep this version for stability work.
