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운동 라이브러리
Smith Close-Grip Bench Press
A close-grip bench press on the Smith machine that targets the triceps with a fixed bar path, allowing heavy pressing without a spotter.
팔머신Horizontal press
주동근
삼두
협응근
대흉근전면 삼각근
장비
머신
패턴
Horizontal press
준비 자세
- 01Set a flat bench under the Smith bar so the bar tracks to the lower chest.
- 02Grip the bar at or just inside shoulder width.
- 03Plant the feet, squeeze the shoulder blades, and keep a slight arch.
- 04Rotate the bar to release the hooks once braced.
수행
- 01Lower the bar under control to the lower chest.
- 02Keep the elbows tucked at roughly 30 to 45 degrees from the torso.
- 03Press the bar up along the rail to full elbow lockout.
- 04Re-hook the bar only after the final rep.
체크포인트
- -Wrists stay stacked over the elbows with a straight line to the bar.
- -Elbows stay tucked rather than flaring wide.
- -The bar touches the same spot on the lower chest each rep.
- -Shoulder blades stay pinned to the bench.
흔한 실수
- -Gripping so narrow the wrists cave inward.
- -Bouncing the bar off the chest.
- -Setting the bench so the fixed path forces the bar over the throat or belly.
- -Flaring the elbows and turning it into a regular bench press.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps as a heavy triceps builder.
- -The fixed rail suits safe near-failure work when training alone.
- -Adjust bench placement before loading; the bar path cannot move to meet you.