Cable One Arm Incline Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable One Arm Incline Press is an effective exercise primarily targeting the chest, with secondary focus on the shoulders. Using a cable machine, it involves standing sideways to the machine, grabbing the handle with the farthest hand, and stepping away to extend the arm fully. With a stable stance and slightly bent knees, the movement begins by pulling the cable towards the chest and then pressing it upward in an incline motion, working the chest and front shoulder muscles. This exercise helps improve upper body strength and stability, providing a controlled way to isolate the chest and shoulders.
How to Perform
Begin by positioning yourself sideways to the cable machine, grasping the handle with the hand farthest from the machine. Step back until your arm is fully extended in front of you.
Set your feet at shoulder-width to ensure balance and stability. Slightly bend your knees, and engage your core while leaning forward slightly to maintain a neutral spine.
Initiate the movement by drawing the cable toward your chest, bending your elbow as you pull the handle in. Focus on keeping your elbow aligned with your body for proper form.
Press the handle forward and upward, executing an incline pressing motion, until your arm is fully extended. Keep the movement controlled and emphasize using your chest and shoulders to power the motion.
Gradually return the cable to the starting position, maintaining steady control throughout the entire range of motion. Ensure that your posture remains correct during the descent.
Repeat for the prescribed number of reps, then switch to the other arm, ensuring that both sides receive equal attention and effort.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Correct Posture: Begin by adjusting the pulley to its lowest setting. Stand to the side of the machine and hold the handle with the hand furthest from it, ensuring your arm is fully extended. Pull the handle upward and across your body, extending your arm above your shoulder in a controlled motion. Keep the movement focused on your arm and shoulder, avoiding using your back or other parts of your body to assist in lifting the weight.
Avoid Overloading the Weight: A common mistake is selecting too heavy of a load, which can compromise your form and increase the risk of injury. Start with a manageable weight that allows you to perform the exercise with proper technique and gradually progress as your strength improves.
How Not to Perform
Do Not Lean Too Far Forward: Avoid leaning excessively forward as this can put strain on your lower back and reduce the focus on your chest and shoulders. Keep your torso upright with a slight lean forward to maintain proper alignment.
Avoid Using Excessive Weight: Using too much weight can cause you to lose control of the movement and compromise your form. Start with a lighter load to ensure you can perform the exercise with full control and proper technique.
Do Not Use Momentum: Refrain from jerking or swinging the weight. The movement should be slow and controlled to ensure that the target muscles (chest and shoulders) are doing all the work, not momentum.
Do Not Allow the Elbow to Fling Outward: Keep your elbow at a natural angle to your body. Avoid letting the elbow flare out excessively, as this shifts the emphasis away from the chest and shoulders, potentially straining the shoulder joint.
Do Not Let Your Back Assist in the Movement: Make sure to avoid using your back muscles or torso to help lift the weight. Focus on isolating the chest and shoulders by engaging those muscles to complete the movement, not relying on the rest of your body.
Do Not Rush the Return Phase: Don’t rush the return of the handle to the starting position. Allow the movement to be controlled in both directions, maintaining tension in the muscles for the entire range of motion.
Avoid Collapsing the Chest: Ensure that your chest remains open and your shoulder blades stay retracted throughout the movement. Avoid rounding the chest or hunching the shoulders, which can reduce the effectiveness of the exercise.
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.
