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운동 라이브러리
Triceps Dip (Bench Leg)
A bench dip performed with the legs extended and heels on the floor, a middle-difficulty bodyweight triceps press between bent-knee and feet-elevated versions.
팔맨몸Vertical press
주동근
삼두
협응근
전면 삼각근대흉근코어
장비
맨몸
패턴
Vertical press
준비 자세
- 01Sit on the edge of a bench with hands beside the hips, fingers pointing forward.
- 02Extend the legs straight out with heels on the floor, feet hip width apart.
- 03Slide the hips just off the bench, keeping them close to the edge.
- 04Set the shoulders down and back before starting.
수행
- 01Bend the elbows to lower the hips toward the floor.
- 02Descend until the upper arms are roughly parallel to the floor.
- 03Keep the elbows tracking backward, close to the body.
- 04Press back to full elbow lockout.
체크포인트
- -Legs stay straight with only the heels touching the floor.
- -Hips travel straight down close to the bench.
- -Shoulders stay away from the ears at the bottom.
- -Elbows point back, not out to the sides.
흔한 실수
- -Bending the knees mid-set to make reps easier.
- -Walking the hips too far forward from the bench.
- -Shrugging and collapsing at the bottom.
- -Using a short bounce instead of a full press.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps as a bodyweight triceps finisher.
- -Progress from bent knees to this straight-leg version, then to feet elevated.
- -Add a plate on the thighs once 20 clean reps are easy.