라이브러리로시작 
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운동 라이브러리
Elbow Dips
A short-range bodyweight dip performed from the floor that loads the triceps with minimal equipment and low shoulder stress.
팔맨몸Vertical press
주동근
삼두
협응근
전면 삼각근대흉근코어
장비
맨몸
패턴
Vertical press
준비 자세
- 01Sit on the floor with knees bent and feet flat in front of you.
- 02Place hands on the floor just behind the hips, fingers pointing toward the feet.
- 03Lift the hips a few inches off the floor onto the hands and heels.
- 04Set the shoulders down away from the ears before the first rep.
수행
- 01Bend the elbows and lower the body until the elbows are close to touching the floor.
- 02Keep the hips lifted and the elbows tracking straight back, not out.
- 03Press through the palms until the elbows are fully extended.
- 04Repeat without letting the hips settle back onto the floor.
체크포인트
- -Elbows point backward, not flared to the sides.
- -Hips stay off the floor for the whole set.
- -Shoulders stay down rather than shrugging toward the ears.
- -Full elbow lockout at the top of each rep.
흔한 실수
- -Dropping the hips to the floor between reps.
- -Cutting the range so the elbows barely bend.
- -Flaring the elbows wide and stressing the shoulders.
- -Craning the neck forward instead of keeping it neutral.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps as an equipment-free triceps movement.
- -Progress to bench dips or triceps dips once 20 clean reps are easy.
- -Slow the lowering phase to 2 to 3 seconds to make bodyweight harder.