라이브러리로시작 
끝 
운동 라이브러리
Medicine Ball Supine Chest Throw
An explosive lying throw that trains pressing power in the triceps and chest, useful for athletes because you can accelerate through the full range and release the load.
팔메디신볼Explosive horizontal press
주동근
삼두대흉근
협응근
전면 삼각근전거근코어
장비
메디신볼
패턴
Explosive horizontal press
준비 자세
- 01Lie on your back on the floor or a bench with knees bent and feet planted.
- 02Hold a light medicine ball at the chest with both hands under it.
- 03Set up with clear ceiling space or a partner ready to catch.
- 04Brace the trunk so the lower back stays stable during the throw.
수행
- 01Drive the ball straight up off the chest as explosively as possible.
- 02Release the ball at full arm extension, letting it leave the hands.
- 03Catch the ball with soft elbows as it comes back down.
- 04Absorb it back to the chest and reset before the next throw.
체크포인트
- -Intent is maximal speed on every throw, not just completion.
- -The ball travels straight up over the chest, not toward the face.
- -Elbows bend to absorb the catch instead of catching stiff-armed.
- -Lower back stays in contact with the floor or bench.
흔한 실수
- -Using a ball so heavy the throw becomes a slow press.
- -Throwing off line and having to chase the catch.
- -Grinding out reps once speed visibly drops.
- -Skipping the brace and letting the ribs flare on the throw.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 throws with full rest, kept far from failure.
- -Program it before heavy pressing while the nervous system is fresh.
- -Choose a ball light enough that each throw leaves the hands crisply, usually 2 to 5 kg.