라이브러리로시작 
끝 
운동 라이브러리
Smith Decline Bench Press
A decline bench press on the Smith machine, using the fixed bar path to load the lower chest heavily with less balance demand than free weights.
가슴머신Horizontal press
주동근
대흉근
협응근
삼두전면 삼각근
장비
머신
패턴
Horizontal press
준비 자세
- 01Set a decline bench under the Smith bar with feet or knees hooked under the pads.
- 02Position the bench so the bar meets the lower chest at the bottom.
- 03Grip the bar slightly wider than shoulder width.
- 04Squeeze the shoulder blades together before rotating the bar off the hooks.
수행
- 01Unhook the bar and let it settle over the lower chest.
- 02Lower the bar under control until it touches the lower chest.
- 03Keep elbows angled roughly 45 to 70 degrees from the torso.
- 04Press to full lockout along the fixed track and re-hook to finish.
체크포인트
- -The bar touches the same lower-chest spot every rep.
- -Shoulder blades stay pinned to the decline bench.
- -Wrists stay stacked over the elbows.
- -The safety catches are set just below chest height before starting.
흔한 실수
- -Setting the bench so the bar lands on the belly or the neck.
- -Bouncing the bar off the chest on the fixed track.
- -Forgetting to set the Smith safety stops before heavy sets.
- -Letting the elbows flare straight out to the sides.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 12 reps for lower-chest hypertrophy.
- -The fixed path suits drop sets and rep-max work without a spotter.
- -Slot it after free-weight pressing rather than as the main strength lift.