Cable One Arm Incline Fly On Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable One Arm Incline Fly on Exercise Ball is an effective exercise that primarily targets the chest muscles, with secondary activation of the shoulders. Performed using a cable machine, this exercise involves grabbing the cable handle with one hand, starting with the arm fully extended and at an angle to the body. As you pull the cable across your chest in a wide arc, the focus is on squeezing the chest muscles while keeping the arm slightly bent. The exercise is performed in a controlled manner, ensuring the chest is the main muscle engaged throughout the movement. The stability of the exercise ball challenges core stability, further enhancing overall muscle engagement. This exercise is ideal for strengthening and defining the chest and shoulder muscles.
How to Perform
Begin by holding the handle of a cable machine with one hand. Extend your arm fully, ensuring it is angled slightly away from your body at the start position.
With a slight bend in your elbow, draw the cable across your body in a broad, sweeping motion. As you pull, concentrate on contracting your chest muscles to drive the movement.
When your hand reaches a point directly in front of your chest, pause briefly to squeeze the chest and maximize the contraction.
Gradually return your arm to the initial position, maintaining control throughout the motion.
Complete the desired number of repetitions, then switch to the other arm to perform the exercise symmetrically.
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Tips
Start by grasping the handle with one hand, then recline on the exercise ball so that your upper back rests against it. Your arm should extend out to the side, with a slight bend at the elbow, aligned with the cable. This is your initial position.
Slowly pull the handle downward and across your body, keeping your arm slightly bent throughout the movement. Focus on contracting your chest as you move the cable, maintaining a controlled pace.
Be cautious not to overextend: A common mistake is to fully extend the arm, which can cause strain. To avoid this, always maintain a slight bend in your elbow during the entire range of motion.
Engage your core: Keep your core activated throughout the exercise. This will help with stability on the ball and prevent unnecessary strain on your lower back.
How Not to Perform
Avoid Locking the Elbow: Do not fully extend your arm at the elbow during the movement. Locking your elbow reduces the engagement of the chest muscles and places unnecessary strain on the joint. Keep a slight bend in the elbow to maintain proper muscle activation and protect the joint.
Do Not Rush the Movement: Avoid performing the exercise too quickly. A fast movement can cause your chest muscles to lose tension and lead to injury. Always focus on slow, controlled motion to maximize muscle contraction and minimize the risk of injury.
Don’t Overstretch the Arm: Don’t allow your arm to travel too far back behind your body when starting the movement. This can overstretch the shoulder joint and lead to strain. Keep your arm aligned with the cable and avoid extreme range of motion that might cause discomfort.
Neglecting Core Engagement: Avoid letting your core go slack while performing the exercise. Failing to engage your core can lead to poor stability, increasing the risk of injury, especially since you're performing the exercise on an exercise ball. Make sure your core is engaged and your posture remains stable throughout.
Avoid Leaning Too Far Back: Do not lean too far back on the exercise ball. This can disrupt your balance and decrease the effectiveness of the exercise. Ensure that your upper back is supported by the ball, and your body remains in a stable position while you execute the movement.
Don’t Pull With Your Shoulder: Avoid using your shoulder to initiate the movement. The focus should be on squeezing your chest as you pull the cable, not pulling with your shoulder muscles. This reduces chest activation and increases strain on the shoulder.
Avoid Excessive Repetitions Without Control: Do not perform the exercise with excessive repetitions if you are unable to maintain proper form. Focus on quality, controlled reps instead of trying to complete too many, which can compromise technique and increase injury risk.
Do Not Rotate the Wrist: Keep your wrist in a neutral position throughout the movement. Avoid rotating or bending the wrist unnaturally as it can lead to discomfort or strain in the forearm. The focus should be on the chest, not the wrist.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
