라이브러리로시작 
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운동 라이브러리
Dumbbell W-Press
A partial range dumbbell press that starts and ends in a W position with elbows tucked to the ribs, hitting the delts and external rotators with constant tension.
어깨덤벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
극하근삼두상부 승모근
장비
덤벨
패턴
Vertical press
준비 자세
- 01Stand or sit tall holding a dumbbell in each hand.
- 02Tuck the elbows down near the ribs and rotate the forearms up and out so the arms form a W.
- 03Turn the palms to face forward.
- 04Brace the trunk and set the shoulder blades down.
수행
- 01Press the dumbbells up and slightly out from the W position.
- 02Stop just short of full lockout, keeping tension on the delts.
- 03Lower under control back until the elbows return to the ribs.
- 04Re-form the W shape at the bottom of every rep.
체크포인트
- -Elbows come all the way back down to the ribs each rep.
- -Forearms stay angled out, not collapsing inward, in the bottom position.
- -Torso stays upright with no rocking.
- -The dumbbells move on matching paths on both sides.
흔한 실수
- -Turning it into a full overhead press and resting at lockout.
- -Letting the elbows drift forward off the ribs at the bottom.
- -Loading too heavy for the restricted range.
- -Shrugging the shoulders toward the ears during the press.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps with light to moderate dumbbells.
- -Works well as a burnout after heavier pressing or as warm up activation.
- -Constant tension tempo, 2 seconds up and 2 seconds down, suits this movement.