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운동 라이브러리
Lying Triceps Extension
A barbell extension performed lying on a bench that loads the triceps through a long range, one of the best mass builders for the long head.
팔바벨Elbow extension
주동근
삼두
협응근
주근전완 굴곡근전면 삼각근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Lie back on a flat bench with feet planted firmly on the floor.
- 02Take a shoulder-width or slightly narrower overhand grip on the bar.
- 03Press the bar to a start position above the shoulders or slightly behind the head.
- 04Pull the shoulder blades down and keep the ribs stacked.
수행
- 01Bend only at the elbows to lower the bar toward the forehead or just behind it.
- 02Keep the upper arms angled slightly back and mostly still.
- 03Reverse when the forearms pass parallel or you reach a full stretch.
- 04Extend the elbows back to the start without letting them flare.
체크포인트
- -Upper arms stay at a consistent angle throughout the set.
- -The bar path travels toward the head, not the chest.
- -Wrists stay straight under the bar.
- -Elbows stay roughly shoulder-width apart.
흔한 실수
- -Turning the movement into a close-grip press by dropping the elbows.
- -Flaring the elbows wide as fatigue builds.
- -Using so much weight the bar bounces out of the stretch.
- -Arching the lower back off the bench to cheat reps.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with strict form.
- -Lowering behind the head increases the long-head stretch and growth stimulus.
- -An EZ bar is a direct swap if straight-bar wrist strain builds up.