A bench dip performed with the hands on one bench and each foot elevated on its own bench, maximizing range and triceps loading among bodyweight dip-on-bench variations.
팔맨몸Vertical press
시작
끝
주동근
삼두
협응근
전면 삼각근대흉근코어
장비
맨몸
패턴
Vertical press
준비 자세
01Arrange three benches: one behind you for the hands and two in front, one for each heel.
02Place the hands on the bench edge behind you, fingers pointing forward.
03Set one heel on each front bench with the legs straight and hip width apart.
04Lift the hips off the hand bench and brace the trunk.
수행
01Bend the elbows to lower the hips between the benches.
02Descend until the upper arms are about parallel to the floor.
03Keep the elbows pointing straight back.
04Press to full elbow extension without shrugging.
체크포인트
-Hips stay close to the hand bench throughout.
-Legs stay straight with heels planted on the front benches.
-Shoulders stay depressed away from the ears.
-Depth is consistent rep to rep.
흔한 실수
-Setting the benches too far apart and overstretching the shoulders.
-Bending the knees, which removes the elevation advantage.
-Sinking into a shrugged, collapsed bottom position.
-Sliding the hips forward away from the hands.
프로그래밍 노트
-Use 3 to 4 sets of 8 to 15 reps once standard bench dips exceed 20 clean reps.
-Add a plate on the lap to progress load before moving to bar dips.
-Stop sets when depth or shoulder position starts to degrade.
