Smith Machine Reverse Decline Close-Grip Bench Press
A decline Smith press combining an underhand close grip, hitting the lower chest and triceps hard while the fixed track stabilizes the unusual hand position.
가슴머신Horizontal press
시작
끝
주동근
삼두대흉근
협응근
전면 삼각근이두
장비
머신
패턴
Horizontal press
준비 자세
01Set a decline bench under the Smith bar and hook the legs under the pads.
02Take an underhand grip just inside shoulder width, wrapped firmly around the bar.
03Align the bench so the bar reaches the lower chest at the bottom.
04Set the safety stops and pin the shoulder blades before unhooking.
수행
01Unhook the bar and stabilize it over the lower chest.
02Lower slowly with elbows tucked tight to the ribs.
03Touch the lower chest lightly with the bar.
04Press to full lockout, emphasizing the triceps finish.
체크포인트
-Elbows stay close to the body through the whole rep.
-Wrists stay as neutral as the close reverse grip allows.
-The bar path stays on the same lower-chest touch point.
-The grip stays fully closed at all times.
흔한 실수
-Gripping so narrow that the wrists collapse backward.
-Flaring the elbows, which defeats the close-grip intent.
-Loading near normal press weights on the first exposure.
-Skipping the safety stops with the unfamiliar grip.
프로그래밍 노트
-Use 3 sets of 8 to 12 reps as a triceps-biased pressing accessory.
-Start light and add load only when the grip feels locked in.
-Rotate it in for a block when standard close-grip pressing goes stale.
