라이브러리로시작 
끝 
운동 라이브러리
Jm Press
A hybrid of the close-grip bench press and skull crusher that overloads the triceps for bigger pressing lockouts.
팔바벨Elbow extension press
주동근
상완삼두근
협응근
대흉근전면 삼각근
장비
바벨
패턴
Elbow extension press
준비 자세
- 01Lie on a flat bench, eyes under the bar.
- 02Grip the bar just inside shoulder width.
- 03Unrack and hold the bar over the upper chest.
- 04Plant the feet and brace the core.
수행
- 01Lower the bar toward the chin and upper chest.
- 02Let the elbows travel forward as the forearms fold.
- 03Stop when the bar hovers a few inches above the neck.
- 04Extend the elbows to press back to lockout.
체크포인트
- -The bar path angles back over the face at lockout.
- -Elbows point forward and stay roughly over the bar.
- -The bar stops short of touching the chest or neck.
- -Forearms fold onto the biceps at the bottom.
흔한 실수
- -Turning it into a regular close-grip bench by touching the chest.
- -Flaring the elbows wide and losing triceps emphasis.
- -Bouncing out of the bottom position.
- -Loading too heavy before the groove is learned.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps.
- -Control the descent for 2 seconds; never bounce this lift.
- -Progress slowly; treat it as accessory work after pressing.