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운동 라이브러리
Lying Barbell Close-Grip Press
A close-grip barbell press lowered toward the chin while lying flat, blending a press with a triceps extension.
팔바벨Elbow extension
주동근
상완삼두근
협응근
대흉근전면 삼각근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Lie flat on a bench under the racked bar.
- 02Grip the bar at about shoulder width or narrower.
- 03Unrack and hold the bar over the upper chest.
- 04Tuck the elbows toward the ribs.
수행
- 01Lower the bar under control toward the chin.
- 02Let the elbows drift slightly back as it descends.
- 03Stop just above the chin or neck line.
- 04Press back up and lock out with the triceps.
체크포인트
- -Elbows stay tucked, not flaring past 45 degrees.
- -Bar path angles back toward the chin, not the sternum.
- -Wrists stay straight over the forearms.
- -The descent stays slow and controlled at all times.
흔한 실수
- -Lowering fast toward the face without control.
- -Gripping so narrow the wrists cave inward.
- -Bouncing the bar to reverse direction.
- -Turning it into a standard bench press with a chest touch.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with conservative load.
- -A 3-second descent keeps tension on the triceps and protects the face.
- -Move to this from close-grip bench once bar control is solid.