Cable One Arm Standing Incline Chest Press

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Cable One Arm Standing Incline Chest Press

Instructions

Preparation

Grasp cable stirrup from hip height pulley. Turn body away from pulley. Position elbow of loaded arm out to side, lower chest height. Position loaded hand back approximately shoulder height and elbow width. Step far forward with foot of opposite side of loaded arm. Bend knees and position heel of rear foot off floor.

Execution

Push stirrups forward and upward at 30º to 45º until arm is straight and in-line with cable. Return stirrup to original position until slight stretch is felt in chest or shoulder. Repeat. Continue with opposite arm.

Comments

Stirrup should follow slight arch pattern, in front/above of upper arm between elbow and chest in stretched position, travelling inward in front/above shoulder at contracted position.
 
In standing position, both spinal rotation and hip rotation contribute to body's rotation. Because rear leg is only supported by forefoot, hip of forward leg is utilized (hip internal rotation / transverse adduction) much greater than hip of rear leg since forward leg offers more secured base of support.
 
The effective range of motion of Pectoralis Major is only about half of what it is in bilateral non-twisting movement.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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