라이브러리로시작 
끝 
운동 라이브러리
Skull Crusher
A lying triceps isolation that loads elbow extension under stretch, emphasizing the long head of the triceps.
팔바벨Elbow extension
주동근
삼두
협응근
전완주근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Lie on a flat bench holding an EZ or straight bar.
- 02Press the bar up so the arms are extended over the chest.
- 03Tilt the upper arms slightly back so they stay fixed during the lift.
- 04Set a shoulder-width grip and keep the wrists stacked.
수행
- 01Bend the elbows to lower the bar toward the forehead.
- 02Keep the upper arms fixed while only the forearms move.
- 03Lower until the triceps are stretched without flaring the elbows.
- 04Extend the elbows to press the bar back to the start.
체크포인트
- -Upper arms stay angled and do not drift toward the hips.
- -Elbows track in line rather than flaring wide.
- -The bar lowers to the forehead or just behind the head.
- -Lockout comes from the triceps, not a shoulder press.
흔한 실수
- -Letting the upper arms swing to turn it into a press.
- -Flaring the elbows out under load.
- -Using a heavy bar that breaks wrist or elbow position.
- -Cutting the range short and skipping the stretch.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps.
- -An EZ bar eases wrist strain compared with a straight bar.
- -Pair with pushdowns or pressing work for full triceps coverage.