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운동 라이브러리
Overhand Triceps Dip
A seated dip machine pressed with an overhand grip on the handles, training the triceps through a dip pattern with a fixed, spine friendly path.
팔머신Vertical press
주동근
삼두
협응근
대흉근전면 삼각근코어
장비
머신
패턴
Vertical press
준비 자세
- 01Adjust the seat so the handles sit near chest height with elbows bent about 90 degrees.
- 02Grip the handles overhand with palms facing down and back.
- 03Sit tall against the back pad with feet flat on the floor or footrests.
- 04Pull the shoulders down away from the ears before the first press.
수행
- 01Press the handles down until the elbows reach a full lockout.
- 02Squeeze the triceps hard at the bottom of the press.
- 03Bend the elbows to return the handles up under control.
- 04Stop when the elbows pass 90 degrees and the shoulders stay set.
체크포인트
- -Shoulders stay down and back; no shrugging as the handles rise.
- -Elbows track back along the ribs, not flared wide.
- -The back stays against the pad through the whole set.
- -Each rep reaches a complete elbow lockout.
흔한 실수
- -Shrugging the shoulders up at the top of the range.
- -Leaning forward off the pad to press with body weight.
- -Cutting the lockout short and losing the triceps squeeze.
- -Setting the seat so low the shoulders strain at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps as a dip pattern for lifters not ready for bodyweight dips.
- -The fixed path handles heavy loads well; it works as a strength movement at 6 to 8 reps too.
- -Pair with an overhead extension to train the triceps long head, which dips underload.