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운동 라이브러리
Smith Reverse-Grip Press
A flat Smith machine bench press taken with an underhand grip, a variation that shifts work toward the upper chest and triceps with the bar path fully guided.
가슴머신Horizontal press
주동근
대흉근
협응근
삼두전면 삼각근이두
장비
머신
패턴
Horizontal press
준비 자세
- 01Set a flat bench under the Smith bar with eyes roughly under the bar.
- 02Take an underhand grip at about shoulder width, thumbs wrapped.
- 03Align the bench so the bar meets the lower to mid chest at the bottom.
- 04Set the safety stops and pin the shoulder blades before unhooking.
수행
- 01Rotate the bar off the hooks and settle it above the chest.
- 02Lower under control with elbows tracking close to the torso.
- 03Touch the bar lightly to the lower or mid chest.
- 04Press back to full lockout along the fixed rails.
체크포인트
- -The grip stays fully closed around the bar every rep.
- -Elbows stay tucked at roughly 30 to 45 degrees from the torso.
- -The wrists stay as straight as the supinated grip allows.
- -Shoulder blades stay pinned to the bench through lockout.
흔한 실수
- -Taking the grip too wide, which cranks on the wrists.
- -Loading it like a normal bench press from day one.
- -Letting the bar drift toward the belly at the touch.
- -Testing the variation without setting the safety stops.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps at roughly 70 to 80 percent of your normal Smith press load.
- -Program it as an upper-chest and triceps accessory in a variation block.
- -The fixed track makes it a safe way to learn the reverse grip before trying a barbell.