A lying triceps extension loaded with a full Olympic bar, chosen when you want to overload the movement with heavier straight-bar loading than a fixed EZ bar allows.
팔바벨Elbow extension
시작
끝
주동근
삼두
협응근
주근전완 굴곡근전면 삼각근
장비
바벨
패턴
Elbow extension
준비 자세
01Lie on a flat bench with the loaded Olympic bar handed to you or taken from a rack.
02Take an overhand grip slightly narrower than shoulder width.
03Press the bar to arms length above the shoulders.
04Plant the feet and pin the shoulder blades to the bench.
수행
01Bend at the elbows to lower the bar toward the forehead or just behind the head.
02Keep the upper arms angled slightly back and fixed in place.
03Stop at a deep but controlled elbow bend.
04Extend the elbows powerfully back to lockout without flaring.
체크포인트
-Upper arms hold one consistent angle all set.
-Wrists stay neutral under the thicker Olympic bar.
-The bar lowers to the same spot near the head each rep.
-Hips and shoulders stay on the bench.
흔한 실수
-Letting the 20 kg bar drift toward the chest and pressing it instead.
-Loading beyond what the elbows can control in the stretch.
-Bouncing out of the bottom position.
-Skipping a spotter or rack when working near limit loads.
프로그래밍 노트
-Use 3 to 4 sets of 6 to 10 reps; the bar itself is 20 kg, so it suits stronger lifters.
-Have a spotter hand off and catch the bar for heavy sets.
-Switch to an EZ bar or dumbbells if wrist or elbow irritation appears.
