Cable One Arm Standing Incline Chest Press

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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 off rear foot off floor. Execution Push stirrups foward and upward at 30º to 45º until arm is straight and inline 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 secure 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 Pectoralis Major, Clavicular Synergists Deltoid, Anterior Triceps Brachii Serratus Anterior Obliques Quadratus Lumborum Psoas major Iliocastalis lumborum Iliocastalis thoracis Tensor fasciae latae Gluteus medius Gluteus minimus, anterior fibers Adductors, Hip Dynamic Stabilizers Biceps Brachii, Short Head Stabilizers Rectus Abdominis Antagonist Stabilizers Erector Spinae