라이브러리로시작 
끝 
운동 라이브러리
Triceps Extension Machine
A machine-based elbow extension that isolates the triceps along a fixed path, ideal for controlled high-rep work.
팔머신Elbow extension
주동근
상완삼두근
협응근
주근
장비
머신
패턴
Elbow extension
준비 자세
- 01Adjust the seat so elbows align with the pivot.
- 02Sit tall with the back against the pad.
- 03Rest the upper arms on the arm pad.
- 04Grip the handles with a neutral grip.
수행
- 01Press the handles down and away to full extension.
- 02Squeeze the triceps at lockout.
- 03Bend the elbows to return under control.
- 04Stop where the triceps reach a full stretch.
체크포인트
- -Elbows stay planted on the pad throughout.
- -The back keeps contact with the seat pad.
- -Each rep reaches complete lockout.
- -The weight stack never slams between reps.
흔한 실수
- -Lifting the elbows off the pad to press heavier.
- -Leaning the torso forward to add body weight.
- -Stopping short of full elbow extension.
- -Letting the stack drop and yank the elbows.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -The fixed path suits drop sets and rest-pause work.
- -Align the elbow with the machine pivot before loading up.