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운동 라이브러리
Bench Dip
A bodyweight pressing movement performed with hands on a bench behind you, loading the triceps through elbow extension.
팔맨몸Elbow extension
주동근
상완삼두근
협응근
전면 삼각근대흉근
장비
맨몸
패턴
Elbow extension
준비 자세
- 01Sit on the edge of a flat bench.
- 02Grip the bench edge with hands beside your hips.
- 03Walk your feet forward and slide hips off the bench.
- 04Straighten the arms to support your bodyweight.
수행
- 01Bend the elbows to lower the hips toward the floor.
- 02Descend until the upper arms are near parallel.
- 03Press through the palms to extend the elbows.
- 04Lock out fully at the top without shrugging.
체크포인트
- -Elbows point straight back, not flared outward.
- -Hips stay close to the bench throughout.
- -Shoulders stay down away from the ears.
- -The torso stays upright rather than sliding forward.
흔한 실수
- -Dropping too deep and straining the front of the shoulder.
- -Flaring the elbows wide during the descent.
- -Drifting the hips far from the bench.
- -Cutting the range short at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps.
- -Elevate the feet on a second bench to increase load.
- -Progress by placing a plate on the lap once bodyweight reps exceed 15.