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운동 라이브러리
Seated Dip
A machine-based dip that trains the triceps with a fixed lever path, making it easy to load heavy without the balance demands of parallel bars.
팔머신Vertical press
주동근
삼두
협응근
대흉근전면 삼각근
장비
머신
패턴
Vertical press
준비 자세
- 01Adjust the seat so the handles sit level with your lower chest when seated.
- 02Sit tall with your back against the pad and feet flat on the floor.
- 03Grip the handles with a neutral grip and pull the shoulders down away from the ears.
- 04Set the weight so you can control the full range on the first rep.
수행
- 01Brace the trunk and press the handles down until the elbows are fully extended.
- 02Keep the elbows tracking close to the torso, not flaring wide.
- 03Return under control until the elbows reach roughly 90 degrees or slightly deeper.
- 04Press back to lockout without shrugging or lifting off the seat.
체크포인트
- -Back and hips stay against the pad the whole set.
- -Shoulders stay depressed, not rolled forward.
- -Elbows extend fully at the bottom of each press.
- -The weight stack never slams between reps.
흔한 실수
- -Shrugging the shoulders toward the ears to move more weight.
- -Cutting the range short and only pressing the bottom half.
- -Rocking the torso forward to lever the handles down.
- -Letting the elbows flare wide, shifting stress off the triceps.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a heavy triceps builder.
- -It suits drop sets well because the pin change is instant.
- -Place it early in an arm session when you want to load the triceps heaviest.