A decline-bench EZ bar press lowered to the face with a close grip, blending a JM-press style movement that hammers the triceps with more load than an extension.
팔바벨Hybrid press-extension
시작
끝
주동근
삼두
협응근
대흉근전면 삼각근전완 굴곡근
장비
바벨
패턴
Hybrid press-extension
준비 자세
01Set a decline bench and hook the feet under the leg pads.
02Grip the EZ bar on the inner angled handles, hands close together.
03Unrack or take a handoff and hold the bar locked out above the face.
04Pin the shoulder blades back against the bench.
수행
01Lower the bar toward the chin and face by bending the elbows.
02Let the elbows drop down and slightly forward as the bar descends.
03Stop just above the face with the forearms compressed against the upper arms.
04Press and extend back to lockout over the face along the same path.
체크포인트
-The bar tracks over the face and chin, not down toward the chest.
-Elbows stay tucked at roughly shoulder width, not flared.
-The descent is slow enough to stop the bar at any point.
-Shoulder blades stay pinned through the press.
흔한 실수
-Turning it into a decline close grip bench press by lowering to the chest.
-Descending too fast with the bar over the face.
-Flaring the elbows wide and losing the triceps bias.
-Going too heavy without a spotter on a face-line bar path.
프로그래밍 노트
-Use 3 to 4 sets of 6 to 10 reps as a heavy triceps accessory.
-Always use a spotter or safeties; the bar travels directly over the face.
-Own the JM press and skull crusher first; this is a hybrid of the two.
