라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Shoulder Press
A vertical press that trains each shoulder independently with more freedom than a barbell.
어깨덤벨Vertical press
주동근
삼각근
협응근
삼두상부 가슴상부 승모근코어
장비
덤벨
패턴
Vertical press
준비 자세
- 01Sit or stand with dumbbells at shoulder height.
- 02Set elbows slightly in front of the torso.
- 03Brace and keep ribs from flaring.
- 04Start with wrists stacked above elbows.
수행
- 01Press both dumbbells overhead in a controlled path.
- 02Allow the weights to move slightly inward as they rise.
- 03Lock out without shrugging aggressively.
- 04Lower to shoulder height with control.
체크포인트
- -Both sides move evenly.
- -Ribs stay down.
- -Elbows do not drift far behind the body.
- -Shoulders feel stable at the bottom.
흔한 실수
- -Arching hard to finish reps.
- -Letting dumbbells drift too far forward.
- -Bouncing out of the bottom.
- -Cutting depth short without intent.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 12 reps.
- -Seated pressing reduces leg and trunk contribution.
- -Pair with lateral raises for more complete shoulder volume.