라이브러리로시작 
끝 
운동 라이브러리
Smith Bench Press
A flat bench press on the Smith machine's guided rails, building the chest with a fixed path and safety hooks for pressing near failure.
가슴머신Horizontal press
주동근
대흉근
협응근
상완삼두근전면 삼각근
장비
머신
패턴
Horizontal press
준비 자세
- 01Center a flat bench under the Smith bar.
- 02Lie back so the bar tracks over the mid chest.
- 03Grip slightly wider than shoulder width.
- 04Plant the feet and set the shoulder blades back.
수행
- 01Rotate the hooks and unrack the bar.
- 02Lower the bar under control to the mid chest.
- 03Press straight up along the rails to lockout.
- 04Re-hook the bar securely after the final rep.
체크포인트
- -The bar touches the same chest point every rep.
- -Shoulder blades stay pinched against the bench.
- -Feet stay planted; hips stay on the bench.
- -The bench position lets the fixed path match the press groove.
흔한 실수
- -Placing the bench so the bar lands on the neck or belly.
- -Bouncing the bar off the chest.
- -Letting the shoulders roll forward at lockout.
- -Forgetting to test the hook rotation before loading heavy.
프로그래밍 노트
- -Use 3 to 5 sets of 6 to 12 reps.
- -The fixed path suits controlled 3-second negatives and drop sets.
- -Keep free-weight benching in the program to train stabilizers.