라이브러리로시작 
끝 
운동 라이브러리
Incline Barbell Shoulder Raise
A straight-arm scapular protraction done lying on an incline bench with a barbell, targeting the serratus anterior and upper chest by pushing the bar higher without bending the elbows.
가슴바벨Scapular protraction
주동근
전거근
협응근
대흉근전면 삼각근삼두
장비
바벨
패턴
Scapular protraction
준비 자세
- 01Set an incline bench to 30 to 45 degrees.
- 02Lie back and press a light barbell to arms length over the upper chest.
- 03Grip at shoulder width with wrists neutral.
- 04Keep the elbows locked; they stay locked for the entire set.
수행
- 01From the locked-out position, push the bar higher by reaching the shoulders off the bench.
- 02Protract the shoulder blades fully, adding 3 to 5 centimeters of height.
- 03Pause briefly at the top of the reach.
- 04Lower by letting the shoulder blades retract back to the bench under control.
체크포인트
- -Elbows never bend; all motion comes from the shoulder blades.
- -The bar travels straight up and down over the upper chest.
- -The reach is a smooth glide, not a shrug toward the ears.
- -Head and hips stay on the bench.
흔한 실수
- -Bending the elbows and turning it into a mini press.
- -Loading too heavy to feel the scapular movement.
- -Shrugging the shoulders up instead of reaching forward.
- -Rushing the lowering phase and losing the retraction.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with light weight; an empty bar is enough for most lifters.
- -Program it as shoulder-health accessory work after pressing.
- -Add a 1 to 2 second hold at full protraction before adding load.