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운동 라이브러리
Dumbbell Close-Grip Press
A lying press with the dumbbells held together over the chest, shifting emphasis to the triceps and inner chest through the constant squeeze between the weights.
팔덤벨Horizontal press
주동근
삼두대흉근
협응근
전면 삼각근전완 굴곡근
장비
덤벨
패턴
Horizontal press
준비 자세
- 01Lie on a flat bench holding two dumbbells pressed together over the chest with neutral palms.
- 02Plant both feet flat and pull the shoulder blades together on the bench.
- 03Squeeze the dumbbells firmly against each other before the first rep.
- 04Position the weights over the lower chest, not the face.
수행
- 01Lower the dumbbells together to the middle of the chest while keeping them pressed against each other.
- 02Keep the elbows tracking close to the torso.
- 03Press the dumbbells back up to lockout while maintaining the inward squeeze.
- 04Pause briefly at the top and squeeze the triceps and chest.
체크포인트
- -The dumbbells stay in contact with each other for every inch of the rep.
- -Elbows stay tucked rather than flaring wide.
- -Shoulder blades stay pinned to the bench.
- -The press finishes at full lockout without shrugging.
흔한 실수
- -Letting the dumbbells drift apart at the bottom.
- -Turning it into a regular neutral-grip press with no inward squeeze.
- -Bouncing the weights off the chest.
- -Loading so heavy the squeeze cannot be maintained.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps; the squeeze rewards moderate loads and higher reps.
- -Good triceps and inner-chest accessory after a primary barbell or dumbbell press.
- -Slow eccentrics increase the time under the adduction squeeze.