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운동 라이브러리
Decline Barbell Wide-Grip Press
A decline barbell press taken with a wide grip, combining the decline's lower-chest bias with a shortened range that lets most lifters handle heavy loads.
가슴바벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두등 상부
장비
바벨
패턴
Horizontal press
준비 자세
- 01Set a decline bench of 15 to 30 degrees and secure your legs under the pads.
- 02Lie back with eyes under the bar and squeeze the shoulder blades together.
- 03Grip the bar well outside shoulder width, near or at the rings.
- 04Have a spotter assist the unrack; decline unracks are awkward alone.
수행
- 01Unrack and let the bar settle over the lower chest.
- 02Lower under control to the lower chest with elbows around 70 degrees from the torso.
- 03Touch lightly without bouncing.
- 04Press up and slightly back to lockout over the shoulders.
체크포인트
- -Wrists stay stacked over the elbows despite the wide grip.
- -The bar touches the lower chest, not the neck or belly.
- -Shoulder blades stay pinned through the touch.
- -Legs stay hooked so you do not slide down the bench.
흔한 실수
- -Flaring the elbows fully out at the bottom of a wide grip.
- -Bouncing the shortened range to move more weight.
- -Gripping so wide the wrists cannot stay neutral.
- -Unracking without a spotter on a decline.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps as a lower-chest strength accessory.
- -Control the touch with a brief pause since the range is short.
- -Rotate it with the flat wide-grip press rather than running both in the same block.