라이브러리로시작 
끝 
운동 라이브러리
Korean Dips
A dip variation performed on a single straight bar behind the body, hitting the lower chest, triceps, and front shoulders through a demanding shoulder-extension range popular in calisthenics.
가슴맨몸Vertical press
주동근
대흉근삼두
협응근
전면 삼각근승모근코어
장비
맨몸
패턴
Vertical press
준비 자세
- 01Stand in front of a hip-height straight bar and grip it behind you slightly wider than shoulder width.
- 02Press to a support hold with the bar behind the hips or lower back and arms locked.
- 03Lean the chest slightly forward and keep the legs together in front of the bar.
- 04Confirm ample shoulder extension mobility with partial reps before going deep.
수행
- 01Bend the elbows and lower the body in front of the bar under control.
- 02Let the shoulders travel into extension as the bar tracks up the back.
- 03Descend only as far as shoulder comfort allows, ideally upper arms near parallel.
- 04Press back up to a locked-out support hold behind the hips.
체크포인트
- -Elbows track back, not winging out sideways.
- -Shoulders stay actively depressed, not shrugged into the ears.
- -Body stays close to the bar throughout the rep.
- -Depth stays within pain-free shoulder extension range.
흔한 실수
- -Diving into full depth without the shoulder mobility to support it.
- -Swinging the legs to generate momentum.
- -Letting the bar drift far from the body, which cranks the shoulders.
- -Shrugging hard at the bottom instead of staying packed.
프로그래밍 노트
- -Use 3 to 4 sets of 4 to 8 reps once regular straight bar dips are strong.
- -Build range gradually over weeks; this loads extreme shoulder extension.
- -Treat as a skill-strength movement early in the session, not a burnout.