An incline Smith machine press with an underhand grip, a combination that biases the upper chest while the guided bar keeps the reverse grip manageable.
가슴머신Incline press
시작
끝
주동근
대흉근
협응근
전면 삼각근삼두이두
장비
머신
패턴
Incline press
준비 자세
01Set an incline bench at 30 to 45 degrees under the Smith bar.
02Position the bench so the bar meets the upper chest at the bottom.
03Take a shoulder-width underhand grip with wrists wrapped around the bar.
04Pin the shoulder blades back and set the safety stops.
수행
01Unhook the bar and stabilize it above the upper chest.
02Lower under control with elbows tracking close to the torso.
03Touch the bar lightly to the upper chest below the collarbones.
04Drive back to full lockout along the fixed track.
체크포인트
-The bar touches high on the chest, not at the throat.
-Elbows stay tucked, which the reverse grip naturally encourages.
-The lower back keeps only a modest arch on the incline bench.
-The grip stays closed and wrists near neutral throughout.
흔한 실수
-Setting the bench too far forward so the bar drifts over the face.
-Gripping too wide for the underhand position.
-Bridging the hips off the incline bench on hard reps.
-Loading it like a standard incline press instead of lighter.
프로그래밍 노트
-Use 3 sets of 8 to 12 reps as an upper-chest accessory.
-Start roughly 20 to 30 percent lighter than your pronated incline Smith press.
-Pair it with fly work rather than stacking it with more heavy pressing.
