라이브러리로시작 
끝 
운동 라이브러리
Triceps Dip
A bodyweight dip on parallel bars performed upright to load the triceps through a full pressing range.
팔맨몸Vertical press
주동근
상완삼두근
협응근
대흉근전면 삼각근
장비
맨몸
패턴
Vertical press
준비 자세
- 01Grip parallel bars and press up to straight arms.
- 02Keep the torso as upright as possible.
- 03Cross or bend the legs behind the body.
- 04Set the shoulders down away from the ears.
수행
- 01Bend the elbows to lower the body under control.
- 02Descend until the upper arms reach parallel.
- 03Press back up to full elbow lockout.
- 04Stay upright throughout to keep the triceps loaded.
체크포인트
- -The torso stays vertical to bias the triceps.
- -The elbows track back, not flared wide.
- -The shoulders stay depressed, not shrugged.
- -Each rep finishes at a complete lockout.
흔한 실수
- -Leaning far forward, which shifts load to the chest.
- -Dropping too deep and straining the shoulders.
- -Cutting the lockout short at the top.
- -Kipping the legs to bounce out of the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 12 reps.
- -Add weight with a belt once 12 clean reps are easy.
- -Regress to bench dips or band assistance if reps stall.