라이브러리로시작 
끝 
운동 라이브러리
Barbell Pin Presses
A partial-range bench press from pins set in a rack that overloads the triceps-dominant top half of the press and trains lockout strength.
팔바벨Horizontal press
주동근
삼두
협응근
대흉근전면 삼각근등 상부
장비
바벨
패턴
Horizontal press
준비 자세
- 01Set the safety pins in a power rack a few inches above chest height over a flat bench.
- 02Lie under the bar with eyes roughly below it and feet planted.
- 03Grip slightly narrower than your normal bench grip to bias the triceps.
- 04Set the shoulder blades and brace before touching the bar.
수행
- 01Press the bar from a dead stop off the pins to full lockout.
- 02Lower the bar back to the pins under control.
- 03Let the bar settle completely so each rep starts from zero momentum.
- 04Reset your brace and repeat.
체크포인트
- -Each rep starts from a true dead stop, not a bounce.
- -Wrists stay stacked over the elbows off the pins.
- -Shoulder blades stay pinned through the press.
- -The bar path travels up and slightly back toward the face.
흔한 실수
- -Bouncing the bar off the pins between reps.
- -Setting the pins so high the range trains almost nothing.
- -Losing upper-back tightness when the bar settles.
- -Treating pin height casually; small changes shift the training effect a lot.
프로그래밍 노트
- -Use 3 to 5 sets of 2 to 5 reps with loads above your normal bench working weight.
- -Rotate pin heights over a training block to attack specific sticking points.
- -Program it as a secondary press after full-range benching, not a replacement.