라이브러리로시작 
끝 
운동 라이브러리
Barbell Pullover to Press
A hybrid movement that chains a lying pullover into a close-grip press, hitting the lats in the stretched arc and the chest and triceps in the pressing phase.
등바벨Shoulder extension to press
주동근
광배근대흉근
협응근
삼두전면 삼각근전거근
장비
바벨
패턴
Shoulder extension to press
준비 자세
- 01Lie flat on a bench holding a barbell with a shoulder-width or slightly narrower grip.
- 02Start with the bar over the chest and elbows softly bent.
- 03Plant the feet and pull the ribs down.
- 04Choose a weight you can control in the overhead stretch, not your press max.
수행
- 01Lower the bar in an arc behind your head with the elbow bend fixed.
- 02Pull the bar back over the chest using the lats.
- 03Bend the elbows to lower the bar to the lower chest, then press to lockout.
- 04That full sequence is one rep; repeat in rhythm.
체크포인트
- -The pullover phase keeps a fixed elbow bend; the press phase is the only elbow movement.
- -The lower back stays down during the overhead stretch.
- -Elbows stay tucked about 45 degrees during the press.
- -The transition between phases is controlled, not a bounce.
흔한 실수
- -Blurring the two phases into one sloppy swing.
- -Loading for the press and losing control in the stretched pullover.
- -Flaring the elbows wide during the pressing phase.
- -Arching the back to shorten the overhead range.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps with a weight limited by the pullover phase.
- -Works well as a time-efficient upper-body accessory in short sessions.
- -If shoulder mobility is limited, shorten the overhead arc before adding weight.