라이브러리로시작 
끝 
운동 라이브러리
EZ Bar French Press on Exercise Ball
A seated overhead EZ bar triceps extension on a stability ball that trains the long head under stretch while the trunk stabilizes the seat.
팔짐볼Elbow extension
주동근
삼두
협응근
코어전면 삼각근전완 굴곡근
장비
짐볼
패턴
Elbow extension
준비 자세
- 01Sit tall on the center of a stability ball with feet flat and slightly wider than hips.
- 02Grip the EZ bar on the inner angled handles, palms facing mostly up.
- 03Press or have a partner hand the bar to arms length overhead.
- 04Brace the trunk and keep the ribs stacked over the hips.
수행
- 01Bend the elbows and lower the bar behind the head under control.
- 02Keep the upper arms vertical and close to the ears.
- 03Lower until a full triceps stretch is felt, then reverse.
- 04Extend the elbows to press the bar back to lockout overhead.
체크포인트
- -Upper arms stay vertical beside the head through every rep.
- -Lower back does not arch as the bar descends.
- -The ball stays still; no rocking to generate momentum.
- -Full stretch at the bottom and full lockout at the top.
흔한 실수
- -Flaring the elbows wide and shortening the range.
- -Arching hard through the lumbar spine to finish reps.
- -Lowering the bar to the neck instead of behind the head.
- -Loading beyond what can be controlled while balancing on the ball.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with a lighter bar than the bench-seated version.
- -The stretched position drives growth; prioritize depth over load.
- -Move to a bench with back support when you want to push heavier overhead extensions.