One Arm Cable Incline Chest Press

Instructions

Preparation

Stand on the side of the bench and grasp stirrup to one side (attached to lower height pulleys). Position elbows out to sides, slightly lower than shoulder height. Position hands back, slightly higher than shoulder height and slightly narrower than elbow width.

Execution

Push stirrup away from body, slightly upward at 30º to 45º until arm is straight . Return stirrups to original position until slight stretch is felt in chest or shoulders. Repeat. Repeat the exercise for each arm.

Comments

Stirrup should follow slight arch pattern, in front/above of upper arm between elbow and chest in stretched position, traveling inward in front/above each shoulder at in contracted position.

Target: The primary muscle intended for exercise

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Triceps Brachii (Arm (Rear), Triceps)

   

  

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)