A strict standing press with a narrower-than-shoulder grip that increases the range of motion and shifts extra work to the anterior deltoids and triceps.
어깨바벨Vertical press
시작
끝
주동근
전면 삼각근
협응근
삼두상부 승모근코어
장비
바벨
패턴
Vertical press
준비 자세
01Grip the bar at or just inside shoulder width, closer than your normal press.
02Unrack with the bar on the collarbones and elbows slightly in front.
03Set feet hip width apart with knees locked; this is a strict military press.
04Brace hard through the trunk and glutes.
수행
01Press the bar straight up, keeping the elbows tucked close to the body.
02Pull the head through once the bar passes the forehead.
03Lock out with the bar over the shoulders and biceps near the ears.
04Lower under control back to the collarbones.
체크포인트
-Forearms stay vertical despite the narrow grip.
-Elbows track close to the ribs, not flared out.
-No knee bend or hip drive at any point.
-The bar finishes stacked over the mid-foot, not in front.
흔한 실수
-Gripping so narrow that the wrists bend back painfully.
-Leaning back to compensate for the longer pressing path.
-Sneaking in leg drive to break heavy reps off the chest.
-Letting the bar drift forward past the face.
프로그래밍 노트
-Use 3 to 4 sets of 5 to 10 reps at roughly 5 to 10 percent less than your regular press.
-Good variation block when triceps limit your overhead lockout.
-Superset-friendly with rear delt work for balanced shoulder sessions.
