라이브러리로시작 
끝 
운동 라이브러리
Bodyweight Kneeling Triceps Extension
A kneeling bodyweight skull-crusher against a bar or bench edge that loads the triceps through a deep overhead-style stretch with adjustable difficulty.
팔맨몸Elbow extension
주동근
상완삼두근
협응근
전면 삼각근코어광배근
장비
맨몸
패턴
Elbow extension
준비 자세
- 01Kneel facing a bar in a rack or a sturdy bench edge set around chest height.
- 02Grip it shoulder width with an overhand grip, arms extended.
- 03Walk the knees back until the body leans into the hands at an angle.
- 04Set a straight line from knees to head and brace the trunk.
수행
- 01Bend the elbows and let the head travel under and past the hands.
- 02Lower until the forearms touch or nearly touch the upper arms in a deep stretch.
- 03Extend the elbows to press the body back to the start.
- 04Keep the upper arms in line with the torso rather than flaring.
체크포인트
- -Hips stay locked in line with the shoulders and knees.
- -The head passes below the hands at the bottom.
- -Elbows point down, not out to the sides.
- -Full elbow extension at the top of each rep.
흔한 실수
- -Piking at the hips to shorten the lever.
- -Turning it into a pull by dragging with the lats.
- -Setting the bar too low before the triceps are ready.
- -Letting the shoulders shrug into the ears at the bottom.
프로그래밍 노트
- -Use 3 sets of 8 to 15 reps; lower the bar height to progress.
- -A great triceps overload when no cables or dumbbells are available.
- -Move from kneeling to a full plank position for the harder version.