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운동 라이브러리
Reverse Dip
A bodyweight bench dip with the hands behind the torso that loads the triceps through a deep elbow bend with no equipment beyond a bench.
팔맨몸Vertical press
주동근
삼두
협응근
전면 삼각근대흉근코어
장비
맨몸
패턴
Vertical press
준비 자세
- 01Sit on the edge of a sturdy bench and place both hands beside the hips, fingers pointing forward.
- 02Walk the feet out so the hips clear the bench and the legs are extended with heels on the floor.
- 03Keep the hips close to the bench edge and the chest tall.
- 04Set the shoulders down and back before bending the elbows.
수행
- 01Bend the elbows and lower the hips toward the floor under control.
- 02Descend until the upper arms are roughly parallel to the floor.
- 03Keep the elbows tracking straight back, not flaring outward.
- 04Press through the palms to full elbow extension without shrugging.
체크포인트
- -Hips stay close to the bench through the whole rep.
- -Elbows point backward, not out to the sides.
- -Shoulders stay depressed, away from the ears.
- -Torso stays upright rather than sliding forward.
흔한 실수
- -Drifting the hips far away from the bench, which strains the front of the shoulder.
- -Cutting depth to only a few inches of elbow bend.
- -Shrugging the shoulders toward the ears at the bottom.
- -Bouncing out of the bottom position.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps as a triceps accessory.
- -Bend the knees to make it easier, or elevate the feet to make it harder.
- -Stop sets 1 to 2 reps short of failure to keep the bottom position clean.