라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Neutral Grip Bench Press
A flat dumbbell press with palms facing each other that keeps the elbows tucked, shifting emphasis toward the triceps while staying friendly to cranky shoulders.
팔덤벨Horizontal press
주동근
삼두대흉근
협응근
전면 삼각근전거근
장비
덤벨
패턴
Horizontal press
준비 자세
- 01Sit on a flat bench with a dumbbell on each thigh.
- 02Kick the dumbbells up as you lie back and set them over the chest.
- 03Turn the palms to face each other so the handles run parallel to the torso.
- 04Plant the feet and pull the shoulder blades together on the bench.
수행
- 01Lower both dumbbells with the elbows tracking close to the ribs.
- 02Touch the handles lightly near the lower chest at a full stretch.
- 03Press the dumbbells up and slightly together to lockout.
- 04Keep the neutral grip throughout the rep.
체크포인트
- -Elbows stay within roughly 30 degrees of the torso.
- -Wrists stay stacked directly over the elbows.
- -Shoulder blades stay retracted for the whole set.
- -Both dumbbells travel at the same speed and depth.
흔한 실수
- -Letting the elbows flare and turning it into a standard press.
- -Bouncing the dumbbells off the chest at the bottom.
- -Clanging the bells together and losing tension at the top.
- -Arching the hips off the bench on hard reps.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps as a triceps-biased pressing builder.
- -It doubles as a bench-press accessory for lifters weak at lockout.
- -A useful swap for lifters whose shoulders dislike flared barbell pressing.