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운동 라이브러리
EZ Barbell Decline Triceps Extension
A decline-bench skull crusher variation with an EZ bar that stretches the triceps long head under load.
팔바벨Elbow extension
주동근
상완삼두근
협응근
주근전완 신전근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Set a decline bench and hook the feet under the pads.
- 02Lie back holding an EZ bar with a narrow grip.
- 03Press the bar up over the upper chest.
- 04Point the elbows toward the ceiling, arms vertical.
수행
- 01Bend the elbows to lower the bar toward the forehead.
- 02Keep the upper arms fixed as the bar descends.
- 03Stop just above the head at a full triceps stretch.
- 04Extend the elbows to press the bar back up.
체크포인트
- -Upper arms stay near vertical for the whole set.
- -Elbows track in, not flaring wide.
- -Wrists stay neutral on the EZ bar's angled grips.
- -The head and shoulders stay pressed into the bench.
흔한 실수
- -Letting the elbows drift back, turning it into a pullover.
- -Flaring the elbows out to press instead of extend.
- -Bouncing the bar off the bottom position.
- -Using a grip so wide the wrists collapse.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with controlled tempo.
- -The decline angle increases the stretch; lower for 2 to 3 seconds.
- -Progress load slowly; elbow stress rises quickly on this lift.