A converging squeeze-press machine that keeps the pecs under constant inward tension, chosen to emphasize the horizontal-adduction squeeze at the mid-chest.
가슴머신Horizontal press
시작
끝
주동근
대흉근
협응근
전면 삼각근삼두전거근
장비
머신
패턴
Horizontal press
준비 자세
01Adjust the seat so the pressing pads or handles sit at mid-chest height.
02Sit tall with the back flat against the pad.
03Place the hands or forearms on the pads and squeeze them inward before the set starts.
04Draw the shoulder blades down and back.
수행
01Squeeze the pads together as hard as you can and hold that inward pressure.
02Press the pads forward to full elbow extension while maintaining the squeeze.
03Pause briefly at lockout with the pecs fully contracted.
04Return under control without letting the inward pressure drop.
체크포인트
-Inward squeeze pressure never relaxes during the rep.
-Shoulders stay down and back against the pad.
-The press travels straight forward at mid-chest height.
-Tempo stays smooth; no bouncing off the stack.
흔한 실수
-Pressing without squeezing, which turns it into an ordinary machine press.
-Shrugging or rolling the shoulders forward at lockout.
-Using loads so heavy the squeeze collapses mid-set.
-Cutting the return short and working only the top half.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 15 reps as a finisher after heavier pressing.
-Prioritize squeeze intensity over load; this is a tension exercise, not a strength lift.
-Slow 3 second negatives amplify the constant-tension effect.
