라이브러리로시작 
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운동 라이브러리
Lying EZ Bar Close-Grip Triceps Extension Behind Head
A lying EZ-bar extension that lowers the bar behind the head, stretching the triceps long head for full development.
팔바벨Elbow extension
주동근
상완삼두근
협응근
주근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Lie on a flat bench holding an EZ bar.
- 02Take a close grip on the inner angled handles.
- 03Press the bar up over the upper chest.
- 04Angle the upper arms slightly back toward the head.
수행
- 01Bend the elbows to lower the bar past the head.
- 02Reach a deep stretch behind the bench.
- 03Keep the upper arms fixed at their angle.
- 04Extend the elbows to return to the start.
체크포인트
- -The bar travels behind the head, not to the forehead.
- -Upper arms hold a constant backward angle.
- -Elbows point up and stay shoulder-width apart.
- -A triceps stretch is felt at the bottom of each rep.
흔한 실수
- -Flaring the elbows out as the bar lowers.
- -Turning it into a pullover by moving the shoulders.
- -Bouncing out of the bottom stretch.
- -Loading too heavy and shortening the range.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with controlled tempo.
- -The behind-head path loads the long head harder than skull crushers.
- -Progress load slowly to protect the elbows; add a pause in the stretch first.