라이브러리로시작 
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운동 라이브러리
Smith Wide-Grip Bench Press
A bench press in the Smith machine with a wide grip, using the fixed path to emphasize the chest over the triceps.
가슴머신Horizontal press
주동근
대흉근
협응근
전면 삼각근상완삼두근
장비
머신
패턴
Horizontal press
준비 자세
- 01Center a flat bench under the Smith bar.
- 02Lie back with the bar over the mid chest.
- 03Grip the bar well outside shoulder width.
- 04Retract the shoulder blades and plant the feet.
수행
- 01Rotate the bar to unrack it.
- 02Lower the bar to the mid chest under control.
- 03Press straight up until the elbows lock out.
- 04Re-hook the bar after the final rep.
체크포인트
- -Forearms are vertical at the bottom with the wide grip.
- -The bar touches the mid chest, not the neck.
- -Shoulder blades stay pinned to the bench.
- -The descent takes about two seconds.
흔한 실수
- -Gripping so wide the shoulders strain at the bottom.
- -Bouncing the bar off the chest.
- -Setting the bench off-center from the bar path.
- -Letting the shoulders roll forward at lockout.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -The fixed path suits controlled chest-focused volume, not maximal singles.
- -Progress by widening range with a light pause on the chest before adding load.