A decline close-grip press on the Smith machine that biases the triceps and lower chest while the fixed rail and decline bench keep the bar path locked in.
팔머신Horizontal press
시작
끝
주동근
삼두
협응근
대흉근전면 삼각근
장비
머신
패턴
Horizontal press
준비 자세
01Set a decline bench under the Smith bar so the bar tracks to the lower chest.
02Hook the feet or lower legs under the bench pads.
03Grip the bar at or just inside shoulder width and squeeze the shoulder blades.
04Rotate the bar off the hooks once set.
수행
01Lower the bar under control to the lower chest.
02Keep the elbows tucked close to the torso.
03Press back up along the rail to full lockout.
04Rotate the bar back onto the hooks after the final rep.
체크포인트
-The bar touches the lower chest, not the belly.
-Elbows stay tucked at roughly 30 to 45 degrees.
-Legs stay locked under the pads for stability on the decline.
-Wrists remain neutral and stacked over the elbows.
흔한 실수
-Positioning the bench so the fixed path drops the bar over the neck.
-Flaring the elbows out wide.
-Bouncing the bar off the chest on the decline.
-Racking short of the hooks and losing the bar catch.
프로그래밍 노트
-Use 3 to 4 sets of 6 to 10 reps as a triceps and lower-chest accessory.
-The decline shortens the range slightly, so expect a bit more load than flat pressing.
-Verify the hook and safety positions before the first working set.
