라이브러리로시작 
끝 
운동 라이브러리
Bench Dip (Knees Bent)
The easiest bench dip variation, with feet flat and knees bent to reduce load on the triceps while learning the dip pattern.
팔맨몸Vertical press
주동근
상완삼두근
협응근
전면 삼각근대흉근코어
장비
맨몸
패턴
Vertical press
준비 자세
- 01Sit on the edge of a bench and place the hands beside the hips, fingers forward.
- 02Walk the feet out until the hips clear the bench, keeping knees bent about 90 degrees.
- 03Plant the feet flat on the floor at hip width.
- 04Keep the hips close to the bench edge and the chest tall.
수행
- 01Bend the elbows and lower the hips toward the floor.
- 02Descend until the upper arms are about parallel to the floor.
- 03Press through the palms to full elbow extension.
- 04Keep the elbows pointing back, not flaring outward.
체크포인트
- -Hips stay close to the bench through the whole rep.
- -Elbows track backward, roughly over the wrists.
- -Shoulders stay down away from the ears.
- -Depth stops before any pinching in the front of the shoulder.
흔한 실수
- -Drifting the hips forward and turning it into a shoulder stretch.
- -Shrugging the shoulders at lockout.
- -Dropping too deep for current shoulder mobility.
- -Bouncing out of the bottom position.
프로그래밍 노트
- -Use 3 sets of 10 to 20 reps as a triceps accessory or beginner progression.
- -Straighten the legs to progress, then elevate the feet for more load.
- -Skip this movement if the front of the shoulder aches; use pushdowns instead.