라이브러리로시작 
끝 
운동 라이브러리
Decline Barbell Wide-Grip Pullover
A pullover on a decline bench with a wide grip that stretches the lats and chest through an extended arc.
등바벨Shoulder extension
주동근
광배근대흉근
협응근
상완삼두근대원근전거근
장비
바벨
패턴
Shoulder extension
준비 자세
- 01Lie back on a decline bench, feet hooked under the pads.
- 02Hold a barbell over the chest with a wide grip.
- 03Keep a slight, fixed bend in the elbows.
- 04Set the shoulder blades down and brace the trunk.
수행
- 01Lower the bar back over the head in a wide arc.
- 02Stop when a deep lat and chest stretch is reached.
- 03Pull the bar back over the chest along the same arc.
- 04Keep the elbow angle unchanged throughout.
체크포인트
- -The elbows keep the same slight bend all rep.
- -The decline angle deepens the stretch behind the head.
- -The ribs stay down with no excessive arch.
- -The bar moves in a controlled arc, never dropped.
흔한 실수
- -Bending the elbows more as the weight gets heavy.
- -Lowering past a comfortable shoulder range.
- -Using a grip so wide the shoulders pinch.
- -Rushing the arc and losing tension at the stretch.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with moderate weight.
- -Pause 1 second at the stretched position each rep.
- -Keep loads conservative; the decline stretch stresses the shoulders.