라이브러리로시작 
끝 
운동 라이브러리
EZ Barbell Jm Bench Press
The JM press performed with an EZ bar, a half-press half-skull-crusher that builds lockout strength for bench pressing with less wrist strain.
팔바벨Hybrid press-extension
주동근
삼두
협응근
대흉근전면 삼각근전완 굴곡근
장비
바벨
패턴
Hybrid press-extension
준비 자세
- 01Lie on a flat bench with feet planted and shoulder blades pinned.
- 02Grip the EZ bar on the inner angled handles about shoulder width apart.
- 03Unrack the bar and hold it locked out over the upper chest.
- 04Keep the wrists stacked over the elbows at the start.
수행
- 01Lower the bar toward the chin and throat line by bending the elbows.
- 02Keep the elbows tucked and let the forearms fold onto the upper arms.
- 03Pause briefly with the bar a few inches above the chin.
- 04Press back and up to lockout, combining extension and press.
체크포인트
- -Bar path stays over the chin and neck line, not the sternum.
- -Elbows stay at roughly shoulder width, pointed toward the feet.
- -The pause above the chin is controlled, not a bounce.
- -Lockout finishes over the upper chest, slightly back from the start.
흔한 실수
- -Drifting into a regular close grip bench press with the bar at the chest.
- -Flaring the elbows wide and losing the triceps emphasis.
- -Skipping the pause and bouncing out of the bottom.
- -Loading it like a bench press; the JM press uses far less weight.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 8 reps to build bench press lockout strength.
- -Start around 40 to 50 percent of your close grip bench and progress slowly.
- -Rotate it with skull crushers and close grip work across training blocks.