라이브러리로시작 
끝 
운동 라이브러리
Chest Dip
A bodyweight dip performed with a forward torso lean to shift the load from the triceps onto the lower chest through a deep stretch.
가슴맨몸Vertical press
주동근
대흉근
협응근
삼두전면 삼각근전거근
장비
맨몸
패턴
Vertical press
준비 자세
- 01Grip parallel dip bars slightly wider than shoulder width.
- 02Press to a locked-out support position with shoulders down.
- 03Lean the torso forward 20 to 30 degrees and tuck the chin slightly.
- 04Bend the knees and cross the ankles behind you to hold the lean.
수행
- 01Lower under control by bending the elbows and letting them travel out slightly.
- 02Descend until the upper arms are around parallel and the chest is stretched.
- 03Press back up while keeping the forward lean.
- 04Finish just short of a hard lockout to keep tension on the chest.
체크포인트
- -The forward lean is held for the entire rep, not just the start.
- -Shoulders stay depressed, not shrugged toward the ears.
- -Depth reaches roughly parallel upper arms without pain.
- -The descent is controlled, around 2 seconds.
흔한 실수
- -Staying upright and turning it into a triceps dip.
- -Dropping fast into the bottom and bouncing.
- -Cutting depth well short of parallel.
- -Letting the shoulders roll forward and up at the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 12 reps as a main or secondary chest press.
- -Add load with a dip belt once bodyweight sets of 12 are clean.
- -Regress to band or machine assistance if full-range reps break down.