라이브러리로시작 
끝 
운동 라이브러리
One-Arm Dip
An advanced single-arm dip on a bar or bench that demands extreme triceps and shoulder strength plus anti-rotation control from the trunk.
팔맨몸Vertical press
주동근
삼두
협응근
전면 삼각근대흉근코어
장비
맨몸
패턴
Vertical press
준비 자세
- 01Set up on a single sturdy bar or the edge of a stable surface at hip height.
- 02Grip with one hand directly under the shoulder and lock the arm at the start.
- 03Keep the free arm out for balance or held against the body.
- 04Brace the whole trunk to resist twisting before lowering.
수행
- 01Lower the body by bending the working elbow, keeping it tracking back.
- 02Descend only as deep as you can control without the torso rotating.
- 03Press back up to full lockout through the one arm.
- 04Reset balance at the top before the next rep.
체크포인트
- -Shoulders stay level; the torso does not corkscrew.
- -The working elbow points back, not out.
- -Depth is earned gradually, not forced on day one.
- -The supporting structure is completely stable.
흔한 실수
- -Attempting it before owning strict two-arm dips for high reps.
- -Letting the body swing or rotate to cheat the press.
- -Dropping into full depth without the strength to reverse it.
- -Shrugging the working shoulder into the ear under load.
프로그래밍 노트
- -Work in 3 to 5 sets of 1 to 5 reps per arm, treating it as a skill-strength lift.
- -Build up via heavy weighted two-arm dips and partial-range one-arm negatives.
- -Train it fresh at the start of a session, never to failure.