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운동 라이브러리
Chest Dip on Straight Bar
A dip performed on a single straight bar, forcing a bigger forward lean and stronger lower-chest and core demand than parallel-bar dips.
가슴맨몸Vertical press
주동근
대흉근
협응근
삼두전면 삼각근코어
장비
맨몸
패턴
Vertical press
준비 자세
- 01Grip a straight bar about shoulder width with palms facing away and knuckles forward.
- 02Jump or press to a support position with the bar at the hips.
- 03Lean the chest well forward over the bar.
- 04Point the legs slightly behind you to counterbalance.
수행
- 01Bend the elbows and lower the chest toward the bar.
- 02Let the elbows travel back and out as the body tips forward.
- 03Descend until the bar is near the lower chest.
- 04Press back up to support while keeping the body from swinging.
체크포인트
- -The chest, not the hips, moves toward the bar on the descent.
- -Wrists stay stacked on top of the bar, not bent back.
- -The body line stays rigid with minimal leg swing.
- -Shoulders stay away from the ears at the bottom.
흔한 실수
- -Staying vertical and hitting the hips on the bar.
- -Piking at the hips to shorten the movement.
- -Losing balance forward or backward from a loose core.
- -Cutting the descent well above the chest.
프로그래밍 노트
- -Own strict parallel-bar dips for reps before attempting straight-bar dips.
- -Use 3 to 4 sets of 4 to 8 reps; the balance demand caps clean rep counts.
- -It doubles as a muscle-up transition builder for bar athletes.