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운동 라이브러리
Assisted Triceps Dip (Kneeling)
A machine-assisted dip performed on a kneeling pad that offloads bodyweight so you can train the triceps through a full dip range before unassisted dips are possible.
팔머신Vertical press
주동근
삼두
협응근
대흉근전면 삼각근코어
장비
머신
패턴
Vertical press
준비 자세
- 01Set the assistance weight; heavier counterweight means more help and an easier dip.
- 02Grip the dip handles with a neutral grip and step onto the frame.
- 03Kneel onto the assistance pad one knee at a time and let it take your weight.
- 04Set shoulders down and back with arms locked at the top.
수행
- 01Bend the elbows and lower your body under control.
- 02Keep the torso close to vertical to bias the triceps over the chest.
- 03Descend until the upper arms are about parallel to the floor.
- 04Press back to full elbow lockout without shrugging the shoulders.
체크포인트
- -Torso stays upright rather than leaning far forward.
- -Elbows track back, not flared wide.
- -Shoulders stay depressed at the top instead of shrugging.
- -Depth is consistent rep to rep.
흔한 실수
- -Using so much assistance that the movement gives no training effect.
- -Cutting depth well short of parallel upper arms.
- -Leaning forward heavily, which shifts work to the chest.
- -Bouncing out of the bottom on the counterweight.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 12 reps, reducing assistance over time.
- -Drop the counterweight by the smallest increment once you clear 12 clean reps.
- -Graduate to bodyweight dips when you can do 3 sets of 8 with minimal assistance.