라이브러리로시작 
끝 
운동 라이브러리
Decline Barbell Pullover
A pullover performed on a decline bench with a barbell, loading the pecs and lats through a long overhead stretch with the decline angle keeping tension deeper into the range.
가슴바벨Shoulder extension
주동근
대흉근광배근
협응근
삼두전거근대원근
장비
바벨
패턴
Shoulder extension
준비 자세
- 01Set a decline bench and hook your legs under the pads.
- 02Have a partner hand you the barbell or set it behind your head within reach.
- 03Grip the bar at about shoulder width with a pronated grip.
- 04Start with the bar held over the chest, elbows slightly bent.
수행
- 01Keep the slight elbow bend fixed and lower the bar back over your head.
- 02Descend until you feel a strong stretch through the chest and lats.
- 03Pause briefly without letting the ribs flare.
- 04Pull the bar back over the chest along the same arc.
체크포인트
- -Elbow angle stays constant; the movement happens at the shoulders.
- -Ribs stay down instead of arching to fake range.
- -The bar moves in a smooth arc, not a drop behind the head.
- -Legs stay locked under the pads for stability.
흔한 실수
- -Bending and extending the elbows, turning it into a triceps extension.
- -Loading too heavy for the overhead stretch position.
- -Rushing the lowering phase where the stretch stimulus lives.
- -Losing the grip width and letting wrists collapse.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with modest weight; the stretch, not the load, is the stimulus.
- -Place it after pressing work as an accessory, not as a main lift.
- -Increase range gradually across sessions before adding weight.