라이브러리로시작 
끝 
운동 라이브러리
Standing Overhead Barbell Triceps Extension
A standing french press that loads the long head of the triceps in a deep overhead stretch with a straight bar.
팔바벨Elbow extension
주동근
상완삼두근
협응근
전면 삼각근코어전거근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Take a shoulder-width or slightly narrower overhand grip on the bar.
- 02Clean or press the bar to a locked-out overhead position.
- 03Stand with feet hip width apart and ribs stacked over the pelvis.
- 04Point the elbows forward and keep them close to the head.
수행
- 01Bend only at the elbows and lower the bar behind the head.
- 02Descend until you feel a full stretch in the triceps.
- 03Drive the bar back to lockout without letting the elbows flare wide.
- 04Keep the upper arms vertical and the trunk braced throughout.
체크포인트
- -Upper arms stay near the ears through the whole rep.
- -Lower back does not arch as the bar descends.
- -The bar path stays behind the head, not over it.
- -Full elbow extension at the top of every rep.
흔한 실수
- -Turning the movement into a partial press by moving the shoulders.
- -Overarching the lower back to compensate for tight lats.
- -Flaring the elbows out to shorten the range.
- -Loading too heavy and losing control behind the head.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with a controlled descent.
- -The long head works hardest in the stretched bottom half; do not cut it short.
- -An EZ bar is a direct substitute if straight-bar wrist position is uncomfortable.