라이브러리로시작 
끝 
운동 라이브러리
Seated Overhead Barbell Triceps Extension
A seated barbell extension behind the head that loads both triceps through a long overhead stretch.
팔바벨Elbow extension
주동근
상완삼두근
협응근
주근코어 안정근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Sit on a bench, feet planted on the floor.
- 02Grip the barbell at shoulder width or slightly narrower.
- 03Press the bar overhead to full lockout.
- 04Point the upper arms straight up beside the head.
수행
- 01Bend the elbows to lower the bar behind the head.
- 02Descend until the forearms pass parallel to the floor.
- 03Extend the elbows to drive the bar back to lockout.
- 04Keep the upper arms vertical the whole set.
체크포인트
- -The elbows point forward and stay narrow.
- -The upper arms stay vertical, not drifting forward.
- -The lower back keeps a neutral arch on the bench.
- -A full stretch is reached behind the head each rep.
흔한 실수
- -Flaring the elbows wide as the bar lowers.
- -Turning the lift into a press by moving the upper arms.
- -Overarching the lower back to finish reps.
- -Using a grip so narrow the wrists cave.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps.
- -An EZ bar variation eases wrist strain at the same loads.
- -Progress in small jumps; overhead elbow work needs gradual loading.