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운동 라이브러리
Chest Dip (On Dip-Pull-Up Cage)
A chest-focused dip using the parallel handles of a dip and pull-up tower, a stable station choice for the same forward-lean lower-chest pattern.
가슴맨몸Vertical press
주동근
대흉근
협응근
삼두전면 삼각근전거근
장비
맨몸
패턴
Vertical press
준비 자세
- 01Grip the tower's dip handles with palms facing in.
- 02Use the frame steps to press up into a locked-out support.
- 03Lean the torso forward 20 to 30 degrees over the hands.
- 04Bend the knees behind you to keep the lean without swinging.
수행
- 01Lower under control until the upper arms are around parallel.
- 02Feel the stretch across the lower chest at the bottom.
- 03Press back up while holding the forward angle.
- 04Stop just short of full lockout to keep the pecs loaded.
체크포인트
- -The body stays quiet on the frame with no swing between reps.
- -The forward lean is constant from top to bottom.
- -Shoulders stay down and packed at the bottom position.
- -Elbows track back and slightly out, not flared straight sideways.
흔한 실수
- -Kipping off the frame steps to finish reps.
- -Riding upright so the triceps take over.
- -Half-repping the top portion only.
- -Gripping so wide on angled handles that the shoulders pinch.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 12 reps in place of any parallel-bar dip.
- -The rigid cage suits weighted work; add a dip belt once bodyweight is easy.
- -Superset with pull-ups on the same tower for an efficient upper-body pairing.