라이브러리로시작 
끝 
운동 라이브러리
Dip
A bodyweight vertical press on parallel bars that loads the lower chest, triceps, and front delts through a deep stretched range.
가슴맨몸Vertical press
주동근
대흉근상완삼두근
협응근
전면 삼각근전거근
장비
맨몸
패턴
Vertical press
준비 자세
- 01Grip parallel bars roughly shoulder width and press to a supported top position.
- 02Lock the elbows and pull the shoulder blades down and back.
- 03Brace the trunk and let the legs hang or cross behind.
- 04Tip the torso slightly forward to bias the chest.
수행
- 01Bend the elbows and lower under control with a forward lean.
- 02Descend until the shoulders drop to about elbow height.
- 03Keep the elbows tracking back rather than flaring wide.
- 04Press back up to full extension without shrugging the shoulders.
체크포인트
- -Shoulders reach roughly elbow level at the bottom.
- -The forward torso lean stays consistent through the rep.
- -Elbows stay over the wrists, not splayed outward.
- -Lockout finishes with depressed, stable shoulders.
흔한 실수
- -Cutting depth short and missing the chest stretch.
- -Staying fully upright, which overloads the elbows.
- -Shrugging the shoulders up toward the ears.
- -Bouncing out of the bottom instead of controlling it.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 12 reps.
- -Add weight with a belt or dumbbell once bodyweight reps are easy.
- -A greater forward lean shifts emphasis toward the chest, upright toward triceps.