라이브러리로시작 
끝 
운동 라이브러리
Barbell Jm Bench Press
A hybrid of a close-grip press and skull crusher, lowering the bar toward the chin with stacked forearms to overload the triceps for pressing lockout strength.
팔바벨Elbow extension
주동근
삼두
협응근
대흉근전면 삼각근전완 근육
장비
바벨
패턴
Elbow extension
준비 자세
- 01Lie on a flat bench in a rack and grip the bar at about shoulder width.
- 02Set the shoulder blades and plant the feet as for a bench press.
- 03Unrack and position the bar over the upper chest and chin line.
- 04Keep the elbows pointing mostly forward, not flared.
수행
- 01Lower the bar toward the chin and throat area by bending the elbows.
- 02Let the forearms fold onto the biceps while the elbows stay high.
- 03Stop when the bar hovers a few inches above the chin.
- 04Extend the elbows to press the bar back up along the same path.
체크포인트
- -Bar path drops toward the chin, not the sternum.
- -Elbows stay up and forward of the bar at the bottom.
- -Forearms fully compress against the upper arms at the turnaround.
- -The press finishes with a hard triceps lockout.
흔한 실수
- -Turning it into a regular close-grip press by lowering to the chest.
- -Loading too heavy and losing bar control near the face.
- -Flaring the elbows wide.
- -Bouncing out of the compressed bottom position.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps as a triceps builder for bench lockout strength.
- -Start around half your close-grip bench weight and add slowly.
- -Popularized by JM Blakley; treat it as an accessory, not a max-effort lift.