라이브러리로시작 
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운동 라이브러리
Barbell Reverse-Grip Decline Bench Press
A decline bench press taken with a supinated grip, an uncommon pairing that keeps the elbows tucked and shifts stress toward the triceps and lower chest while sparing the shoulders.
가슴바벨Horizontal press
주동근
대흉근삼두
협응근
전면 삼각근이두전완 굴곡근
장비
바벨
패턴
Horizontal press
준비 자세
- 01Set a decline bench and lock your legs under the pads.
- 02Grip the bar underhand, slightly wider than shoulder width, with the bar deep in the palms.
- 03Squeeze the shoulder blades together and set the wrists as straight as the grip allows.
- 04Always use a spotter for the unrack; a reverse grip on a decline is unforgiving.
수행
- 01Unrack with the spotter and settle the bar over the lower chest.
- 02Lower with the elbows tucked close to the torso.
- 03Touch the lower chest lightly under full control.
- 04Press up and slightly back to lockout without letting the wrists roll.
체크포인트
- -The bar sits deep in the palms with a hard, full grip.
- -Elbows track close to the ribs on every rep.
- -The touch point is the lower chest, lower than a standard press.
- -The spotter tracks the bar for the whole set.
흔한 실수
- -Unracking alone; a slipped reverse grip drops the bar on you.
- -Letting the wrists bend back under load.
- -Loading it like a normal decline press before the grip is conditioned.
- -Flaring the elbows and losing the point of the grip.
프로그래밍 노트
- -Use 3 sets of 6 to 10 reps starting around 60 percent of your regular bench weight.
- -Program it as a triceps and lower-chest accessory once or twice a week.
- -Add wrist wraps if the supinated grip stresses the wrists.