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운동 라이브러리
Dumbbell Push Press
An explosive overhead press that uses a shallow leg drive to move heavier dumbbells than a strict press, building shoulder power and overload.
어깨덤벨Vertical press
주동근
전면 삼각근
협응근
삼두대퇴사두둔근코어
장비
덤벨
패턴
Vertical press
준비 자세
- 01Stand with feet hip to shoulder width apart.
- 02Clean two dumbbells to the shoulders with palms facing in or slightly forward.
- 03Keep the elbows slightly in front of the dumbbells.
- 04Brace the trunk and set the gaze forward.
수행
- 01Dip by bending the knees a few inches while keeping the torso vertical.
- 02Drive hard through the legs and transfer the momentum into the dumbbells.
- 03Punch the dumbbells to full lockout overhead as the legs straighten.
- 04Lower the dumbbells under control back to the shoulders before the next dip.
체크포인트
- -The dip is straight down with a vertical torso, not a forward lean.
- -The dumbbells finish locked out over the shoulders and hips.
- -The legs finish straight before or as the arms lock out.
- -Each rep resets from a stable rack position at the shoulders.
흔한 실수
- -Dipping too deep and turning the lift into a slow squat press.
- -Leaning back and pressing the dumbbells forward of the body line.
- -Letting the dumbbells crash down onto the shoulders.
- -Losing the brace and arching the lower back at lockout.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps for power and overload work.
- -Load it 10 to 30 percent heavier than your strict dumbbell press.
- -Place it early in the session while the legs and shoulders are fresh.