라이브러리로시작 
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운동 라이브러리
Smith Incline Bench Press
An incline press on the Smith machine, using the fixed bar path to load the upper chest with built-in safety.
가슴머신Incline press
주동근
대흉근 (쇄골두)
협응근
전면 삼각근상완삼두근
장비
머신
패턴
Incline press
준비 자세
- 01Set an incline bench to 30 to 45 degrees under the bar.
- 02Position the bench so the bar meets the upper chest.
- 03Grip slightly wider than shoulder width.
- 04Rotate the bar to unrack the hooks.
수행
- 01Lower the bar under control to the upper chest.
- 02Touch lightly just below the collarbones.
- 03Press the bar up to full elbow extension.
- 04Re-hook the bar after the final rep.
체크포인트
- -The bar meets the chest just below the collarbones.
- -Shoulder blades stay pinned to the bench.
- -Feet stay planted flat on the floor.
- -Elbows track about 45 degrees from the torso.
흔한 실수
- -Placing the bench so the bar lands on the neck or belly.
- -Bouncing the bar off the chest.
- -Half-repping and stopping above the chest.
- -Forgetting to test the hook rotation before loading.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -The fixed path suits controlled tempos and drop sets without a spotter.
- -Progress to free-weight incline pressing to train the stabilizers.