라이브러리로시작 
끝 
운동 라이브러리
Chest Press Machine
A seated machine horizontal press that trains the chest along a fixed path, making it easy to load and control with minimal setup.
가슴머신Horizontal press
주동근
대흉근
협응근
전면 삼각근상완삼두근
장비
머신
패턴
Horizontal press
준비 자세
- 01Adjust the seat so the handles align with mid-chest height.
- 02Sit back with the spine supported and shoulder blades retracted.
- 03Plant both feet flat and brace the trunk.
- 04Grip the handles with elbows pointing back at chest level.
수행
- 01Press the handles forward until the arms are nearly extended.
- 02Stop just short of locking the elbows hard.
- 03Lower under control until the hands return near the chest.
- 04Keep the shoulder blades pinned throughout the return.
체크포인트
- -Shoulder blades stay retracted against the pad.
- -Elbows track at chest level, not shrugged up.
- -Wrists stay neutral and stacked over the handles.
- -The chest does the work, not the shoulders.
흔한 실수
- -Letting the shoulders roll forward at full extension.
- -Setting the seat too high or too low for chest-level handles.
- -Snapping the elbows into a hard lockout.
- -Cutting the return short and skipping the stretch.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 reps for hypertrophy.
- -A controlled return loads the chest with lighter, joint-friendly weight.
- -Useful as a stable pressing option or accessory to free-weight bench work.