라이브러리로시작 
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운동 라이브러리
Standing Dumbbell Palms in Press
A standing two dumbbell overhead press performed with a neutral grip, which keeps the elbows forward and is gentler on cranky shoulders.
어깨덤벨Vertical press
주동근
전면 삼각근
협응근
측면 삼각근삼두상부 승모근코어
장비
덤벨
패턴
Vertical press
준비 자세
- 01Stand with feet hip width apart and clean two dumbbells to the shoulders.
- 02Turn the palms to face each other with the elbows pointing forward.
- 03Brace the trunk and squeeze the glutes to lock the torso.
- 04Keep the dumbbells close to the sides of the head.
수행
- 01Press both dumbbells straight up while keeping the palms facing in.
- 02Lock the elbows with the biceps near the ears.
- 03Lower under control back to shoulder height.
- 04Keep the grip neutral for the entire range.
체크포인트
- -Palms stay facing each other from bottom to top.
- -Elbows stay in front of the torso, not flared out.
- -Torso stays vertical with no lean back.
- -The dumbbells travel in a straight vertical line.
흔한 실수
- -Rotating the palms out at the top and losing the neutral grip.
- -Flaring the elbows wide, which defeats the purpose of the variation.
- -Arching the low back to grind out reps.
- -Bouncing the dumbbells off the shoulders.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps.
- -Pick this over a pronated press when the shoulders complain about the standard grip.
- -Pairs well with lateral raises since the neutral grip biases the front delts.