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운동 라이브러리
Cable Upper Chest Crossovers
A low-to-high cable fly that sweeps the arms upward and across the body to target the clavicular upper chest.
가슴케이블Upward fly
주동근
대흉근 (쇄골두)
협응근
전면 삼각근상완이두근
장비
케이블
패턴
Upward fly
준비 자세
- 01Set both pulleys to the lowest position.
- 02Grab a handle in each hand, palms facing forward.
- 03Step forward into a staggered stance between the columns.
- 04Start with arms down and slightly behind the hips.
수행
- 01Sweep both handles up and inward in wide arcs.
- 02Finish with hands together at upper-chest height.
- 03Squeeze the upper chest at the top.
- 04Lower back along the same arc under control.
체크포인트
- -Elbows keep a fixed, slight bend the whole rep.
- -Hands travel low to high, not straight across.
- -Chest stays lifted with shoulders pulled back.
- -Torso holds a slight forward lean without swaying.
흔한 실수
- -Turning the fly into a press by bending the elbows.
- -Shrugging the shoulders as the hands rise.
- -Using momentum from the hips to start the rep.
- -Stopping short of the top squeeze.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps.
- -Pause one second at the top for a stronger contraction.
- -Progress load slowly; this is an isolation finisher, not a builder of maximal strength.