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운동 라이브러리
EZ-Bar Close-Grip Bench Press
A close grip bench press with an EZ bar whose angled grips reduce wrist strain while shifting pressing emphasis onto the triceps.
팔바벨Horizontal press
주동근
삼두
협응근
대흉근전면 삼각근전완
장비
바벨
패턴
Horizontal press
준비 자세
- 01Lie on a flat bench with eyes under the racked EZ bar.
- 02Grip the inner angled sections so hands sit just inside shoulder width.
- 03Pull the shoulder blades together and plant both feet firmly.
- 04Unrack the bar and settle it above the lower chest.
수행
- 01Lower the bar under control toward the lower chest or sternum.
- 02Keep the elbows tucked at roughly 30 to 45 degrees from the torso.
- 03Touch the chest lightly without bouncing.
- 04Press the bar back to lockout, finishing with a hard triceps squeeze.
체크포인트
- -Wrists stay stacked over the elbows on the angled grips.
- -Elbows track close to the ribs, not flared wide.
- -Shoulder blades stay pinned to the bench.
- -The bar touches the same low chest point every rep.
흔한 실수
- -Gripping so narrow the wrists cave and the elbows wobble.
- -Flaring the elbows and turning it into a regular bench press.
- -Bouncing the bar off the chest.
- -Lifting the hips off the bench on hard reps.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps as a secondary press for triceps strength.
- -Loads run lighter than a straight bar close grip press because the EZ bar caps total weight; treat it as a hypertrophy tool.
- -Pair with an overhead extension so the triceps get both pressing and stretch work.