The Cable One Arm Incline Fly On Exercise Ball is a unique and challenging exercise that targets the chest muscles, particularly the pectoralis major. It also engages the shoulders and core muscles for stability and balance. The exercise ball adds an element of instability, making the movement more demanding and effective for strengthening and toning the upper body.
How to perform
Here are step-by-step instructions on how to perform the Cable One Arm Incline Fly On Exercise Ball:1. Adjust the cable machine to a level that is slightly above shoulder height. Attach a single handle to the cable, and position an exercise ball in front of the machine.
2. Sit on the exercise ball with your feet planted firmly on the ground, hip-width apart. Walk your feet forward and slowly roll down the exercise ball until your head and upper back are supported by the ball, and your hips are elevated.
3. Grasp the handle with one hand and position your arm slightly bent, parallel to the ground. Your palm should be facing inward. This is your starting position.
4. Keeping a slight bend in your elbow, slowly lower your arm out to the side in a controlled motion, allowing your chest muscles to stretch.
5. Pause at the bottom of the movement, then reverse the motion by squeezing your chest muscles to bring your arm back to the starting position.
6. Repeat for the desired number of repetitions on one side before switching to the other arm.
7. Remember to keep your core engaged and back straight throughout the exercise to maintain stability and proper form.
8. As you become more comfortable with the movement, you can increase the weight on the cable machine to challenge your muscles further.
9. Perform 3-4 sets of 10-12 repetitions on each arm to effectively target and strengthen your chest muscles.
10. As with any exercise, it is important to use proper form to avoid injury. If you experience any discomfort or pain, stop the exercise immediately and consult a fitness professional for guidance.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.