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운동 라이브러리
EZ Barbell Incline Triceps Extension
A triceps extension performed on an incline bench with an EZ bar, keeping the arms overhead for a long-head stretch.
팔바벨Elbow extension
주동근
상완삼두근 (장두)
협응근
주근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Set a bench to a 30 to 45 degree incline.
- 02Lie back holding the EZ bar with a narrow grip.
- 03Press the bar up over the face.
- 04Angle the upper arms slightly back toward the head.
수행
- 01Bend the elbows to lower the bar behind the head.
- 02Keep the upper arms fixed as the forearms hinge.
- 03Feel a stretch in the triceps at the bottom.
- 04Extend the elbows to return the bar overhead.
체크포인트
- -Upper arms stay still; only the forearms move.
- -Elbows point up, not flaring wide.
- -The bar clears the head with room to spare.
- -Wrists stay neutral on the angled EZ grips.
흔한 실수
- -Letting the elbows drift forward, turning it into a press.
- -Flaring the elbows out to shorten the range.
- -Lowering the bar to the forehead instead of behind the head.
- -Using a load too heavy to control the stretch.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -The incline increases the overhead stretch on the long head.
- -Progress in small jumps; elbow tolerance limits loading here.