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운동 라이브러리
Cable Press on Exercise Ball
A two-arm cable chest press bridged on a stability ball, keeping constant tension on the pecs while the trunk and hips stabilize the bench-less setup.
가슴케이블Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어둔근
장비
케이블
패턴
Horizontal press
준비 자세
- 01Set both pulleys of a cable crossover to the low position with D-handles.
- 02Place a stability ball between the columns, grab both handles, and roll back onto the ball.
- 03Support the head and upper back on the ball with hips bridged and feet wide.
- 04Bring both handles to shoulder level with the cables running under the arms.
수행
- 01Brace and press both handles up and slightly together over the chest.
- 02Squeeze the pecs at lockout without letting the hips drop.
- 03Lower both handles under control until the elbows pass slightly below shoulder line.
- 04Keep the ball still between reps rather than rocking into the press.
체크포인트
- -Hips stay in a firm bridge from first rep to last.
- -Both arms move together at the same speed.
- -The cables stay under tension at the top and bottom.
- -The neck stays relaxed with the head supported on the ball.
흔한 실수
- -Sagging the hips into a crunched position.
- -Bouncing off the ball to start each press.
- -Flaring the elbows straight out to the sides.
- -Choosing a load that turns the set into a balance drill instead of a press.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps as a constant-tension accessory press.
- -Pairs well after a heavy barbell press as chest volume with core work built in.
- -If the ball is the limiting factor, move to a bench version and progress the load there.