Cable One Arm Incline Press Sa Exercise Ball

pectoralschestcable

Matutunan kung paano gawin ang Cable One Arm Incline Press Sa Exercise Ball nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Shoulders, Triceps.

Cable One Arm Incline Press Sa Exercise Ball exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable One Arm Incline Press Sa Exercise Ball

Sundin ang mga hakbang na ito para maisagawa ang Cable One Arm Incline Press Sa Exercise Ball nang may tamang form:

  1. 1Umupo sa exercise ball na may mga paa na patag sa sahig at likod nakapatong sa incline bench.
  2. 2Hawakan ang cable handle nang isang kamay at posisyonin ang braso sa 90-degree na anggulo, nakatukod ang siko.
  3. 3Itulak ang cable handle pasulong at pataas, fully inuuntat ang braso.
  4. 4Sandaling itigil sa itaas, pagkatapos ay dahan-dahang ibaba ang cable handle pabalik sa simula.
  5. 5Ulitin sa nais na bilang ng paulit-ulit, pagkatapos ay palitan ng kabilang braso.

Mga Muscles na Ginagamit sa Cable One Arm Incline Press Sa Exercise Ball

Primary

pectorals

Secondary

shoulderstriceps

Exercise Details

Equipment
cable
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable One Arm Incline Press Sa Exercise Ball?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable One Arm Incline Press Sa Exercise Ball?

Ang Cable One Arm Incline Press Sa Exercise Ball ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders, Triceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Cable One Arm Incline Press Sa Exercise Ball?

Ang Cable One Arm Incline Press Sa Exercise Ball ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable One Arm Incline Press Sa Exercise Ball nang may tamang form?

Simulan sa pamamagitan ng Umupo sa exercise ball na may mga paa na patag sa sahig at likod nakapatong sa incline bench. Hawakan ang cable handle nang isang kamay at posisyonin ang braso sa 90-degree na anggulo, nakatukod ang siko. Itulak ang cable handle pasulong at pataas, fully inuuntat ang braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable One Arm Incline Press Sa Exercise Ball?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Cable One Arm Incline Press Sa Exercise Ball?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable One Arm Incline Press Sa Exercise Ball best for?

The Cable One Arm Incline Press Sa Exercise Ball fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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