라이브러리로시작 
끝 
운동 라이브러리
Standing Barbell Wide Military Press
A standing overhead press taken with a wider-than-shoulder grip to shorten the range and shift more work onto the deltoids and less onto the triceps.
어깨바벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근코어전거근
장비
바벨
패턴
Vertical press
준비 자세
- 01Set the bar in a rack at upper chest height.
- 02Grip the bar 4 to 6 inches wider than shoulder width on each side.
- 03Unrack the bar onto the front delts and step back with feet hip width apart.
- 04Squeeze the glutes and brace the trunk so the ribs stay stacked over the pelvis.
수행
- 01Take a breath and brace before the bar leaves the shoulders.
- 02Press the bar straight up, pulling the head slightly back to clear the chin.
- 03Push the head through once the bar passes the forehead.
- 04Lock out with the bar stacked over the shoulders and hips, then lower under control to the clavicles.
체크포인트
- -Wrists stay stacked over the elbows despite the wide grip.
- -Ribs stay down; no backward lean to finish reps.
- -Bar finishes directly over the ears at lockout.
- -Elbows stay slightly in front of the bar at the bottom.
흔한 실수
- -Gripping so wide the wrists collapse backward.
- -Turning the press into a standing incline press by leaning back.
- -Bouncing the bar off the clavicles between reps.
- -Cutting lockout short because the wide grip feels awkward overhead.
프로그래밍 노트
- -Use 3 to 5 sets of 4 to 8 reps as a primary press variation.
- -The shorter range tolerates slightly heavier loads than a close-grip press, but progress it more conservatively because shoulder stress is higher.
- -Rotate it in for 4 to 6 week blocks when standard military press lockout strength stalls.