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운동 라이브러리
Dumbbell Tate Press
A lying dumbbell extension that lowers the weights inward toward the chest, hammering the triceps with a bench-press-specific carryover.
팔덤벨Elbow extension
주동근
상완삼두근
협응근
주근대흉근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Lie on a flat bench with a dumbbell in each hand.
- 02Press the dumbbells up over the chest, palms facing forward.
- 03Keep the dumbbells nearly touching.
- 04Point the elbows out to the sides.
수행
- 01Bend the elbows to lower the dumbbells inward.
- 02Touch the inner plates lightly to the chest.
- 03Keep the elbows flared and stationary.
- 04Extend the elbows to press back to lockout.
체크포인트
- -The dumbbells trace an inward arc toward the sternum.
- -Upper arms hold their flared angle throughout.
- -The touch on the chest is light, never a rest.
- -Wrists stay straight under the load.
흔한 실수
- -Turning it into a close-grip press by moving the upper arms.
- -Dropping the dumbbells onto the chest.
- -Going too heavy for the awkward elbow position.
- -Letting the dumbbells drift apart during the rep.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with moderate dumbbells.
- -Start very light; the movement pattern feels awkward at first.
- -Popular with bench pressers to strengthen the elbow-flare lockout.