라이브러리로시작 
끝 
운동 라이브러리
Behind-The-Neck Press
A seated or standing barbell press lowered behind the head that targets all three deltoid heads with heavy medial-delt emphasis.
어깨바벨Vertical press
주동근
삼각근 (중간)
협응근
삼각근 (전면)상완삼두근승모근
장비
바벨
패턴
Vertical press
준비 자세
- 01Set a bench upright inside a rack with the bar at shoulder height.
- 02Grip the bar slightly wider than shoulder width.
- 03Unrack and rest the bar lightly across the upper traps.
- 04Brace the torso and pull the elbows under the bar.
수행
- 01Press the bar straight up until the elbows lock out.
- 02Keep the head neutral and slightly forward of the bar path.
- 03Lower under control to roughly ear level behind the head.
- 04Pause briefly, then press again without bouncing.
체크포인트
- -Forearms stay vertical throughout the press.
- -The bar travels in a straight vertical line.
- -Ribs stay down with no low-back arch.
- -The bottom stops at ear level, not on the neck.
흔한 실수
- -Lowering the bar all the way to the neck under fatigue.
- -Craning the head forward to clear the bar.
- -Using this lift without adequate shoulder external rotation mobility.
- -Arching the lower back to press bigger loads.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps with conservative loads.
- -A controlled 2 to 3 second lowering protects the shoulder capsule.
- -Progress from a partial ear-level range before deepening the stretch.