라이브러리로시작 
끝 
운동 라이브러리
Barbell Wide Bench Press
A flat bench press with a grip near the rings that shortens the range of motion and increases pec demand, common among powerlifters chasing leverage and lifters targeting the chest over the triceps.
가슴바벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두등 상부
장비
바벨
패턴
Horizontal press
준비 자세
- 01Lie on a flat bench with eyes just behind the bar.
- 02Grip the bar wide, with index or middle fingers on the rings.
- 03Squeeze the shoulder blades hard; upper-back tightness matters more as the grip widens.
- 04Set a moderate arch and plant the feet.
수행
- 01Unrack and settle the bar over the shoulders.
- 02Lower under control to the mid or lower chest.
- 03Keep the elbows from flaring past roughly 75 degrees from the torso.
- 04Press up and slightly back to lockout.
체크포인트
- -Wrists stay stacked over the elbows at the touch.
- -Shoulder blades stay pinned despite the wider stretch.
- -The touch is controlled; the short range invites bouncing.
- -Forearms are near vertical at the bottom when viewed from the front.
흔한 실수
- -Flaring the elbows fully out and straining the shoulders.
- -Bouncing the bar because the range feels short.
- -Jumping straight to a maximal grip width instead of widening gradually.
- -Losing upper-back tightness at the touch.
프로그래밍 노트
- -Use 3 to 5 sets of 4 to 8 reps as a strength variation or 8 to 12 for chest hypertrophy.
- -Widen the grip one finger-width at a time across sessions.
- -Pause reps counter the short range and build control off the chest.