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운동 라이브러리
Smith Decline Reverse-Grip Press
A decline Smith machine press with an underhand grip, shifting emphasis onto the lower chest and triceps while the fixed track manages the awkward grip.
가슴머신Horizontal press
주동근
대흉근삼두
협응근
전면 삼각근이두
장비
머신
패턴
Horizontal press
준비 자세
- 01Set a decline bench under the Smith bar and secure the legs under the pads.
- 02Take an underhand grip about shoulder width, wrists wrapped firmly around the bar.
- 03Align the bench so the bar meets the lower chest at the bottom.
- 04Set the shoulder blades and set the safety stops before unhooking.
수행
- 01Rotate the bar off the hooks and stabilize it over the lower chest.
- 02Lower under control, letting the elbows track close to the ribs.
- 03Touch the lower chest lightly with the bar.
- 04Press back to lockout along the track and re-hook when done.
체크포인트
- -The underhand grip stays fully closed around the bar.
- -Elbows stay tucked rather than drifting wide.
- -The bar lands on the lower chest, not the abdomen.
- -Wrists stay as straight as the reverse grip allows.
흔한 실수
- -Gripping too wide, which strains the wrists in the reverse position.
- -Skipping the safety stops with an unfamiliar grip.
- -Cutting depth because the grip feels insecure.
- -Letting the wrists bend back sharply under load.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with loads well below your pronated press.
- -Practice the grip with the empty bar before loading.
- -Treat it as a variation block accessory, not a permanent staple.