라이브러리로시작 
끝 
운동 라이브러리
Impossible Dips
An advanced straight bar dip performed with the body pitched forward over a single bar, demanding extreme triceps, shoulder, and straight arm strength.
팔맨몸Vertical press
주동근
삼두전면 삼각근
협응근
대흉근코어전완
장비
맨몸
패턴
Vertical press
준비 자세
- 01Use a single sturdy straight bar at roughly chest height.
- 02Take an overhand grip slightly wider than shoulder width.
- 03Jump or press to a straight arm support with the bar at the hips.
- 04Lean the shoulders forward and squeeze the whole body rigid.
수행
- 01Bend the elbows and lower the body while pitching the chest forward over the bar.
- 02Descend until the bar reaches the lower chest and the elbows point back and up.
- 03Keep the legs together and slightly in front to counterbalance.
- 04Press back up and shift the hips forward to finish in a straight arm support.
체크포인트
- -The forward lean stays extreme; shoulders travel out over the hands.
- -Elbows track back, not flared to the sides.
- -The body stays hollow and rigid, with no leg swing.
- -Each rep returns to a full straight arm lockout.
흔한 실수
- -Attempting it before mastering high volume parallel bar and straight bar dips.
- -Staying too vertical, which stalls the press halfway.
- -Kipping with the legs to escape the bottom.
- -Losing wrist position and rolling the bar into the fingers.
프로그래밍 노트
- -Train 3 to 5 sets of 2 to 5 reps; treat every rep as a max effort skill lift.
- -Build prerequisites first: 15 plus strict straight bar dips and comfortable support holds.
- -Use negatives and band assistance to groove the deep forward lean position.