A bodyweight triceps extension performed by pressing the body away from a bar or elevated edge, loading the long head of the triceps through a full stretch.
팔맨몸Elbow extension
시작
끝
주동근
삼두
협응근
전면 삼각근코어광배근
장비
맨몸
패턴
Elbow extension
준비 자세
01Set a bar in a rack or use a sturdy edge at roughly hip to chest height.
02Grip the bar shoulder width with straight arms and walk the feet back.
03Form a straight line from head to heels, leaning into the bar.
04Brace the core so the hips do not sag during the set.
수행
01Bend only at the elbows and let the head travel under the bar.
02Lower until the forehead passes below the bar and the triceps are fully stretched.
03Keep the body rigid as a plank throughout the descent.
04Extend the elbows and press the body back to the starting line.
체크포인트
-Only the elbows bend; hips and shoulders stay in one line.
-Elbows stay pointing down, not flaring wide.
-A clear stretch is felt in the triceps at the bottom.
-The lockout is complete on every rep.
흔한 실수
-Piking the hips to make the rep easier.
-Turning the movement into a push-up by moving the whole shoulder.
-Setting the bar too low before earning the range with a higher bar.
-Losing the brace and hyperextending the lower back.
프로그래밍 노트
-Use 3 to 4 sets of 8 to 15 reps; lower the bar height to progress.
-Program as a bodyweight substitute for skull crushers.
-Slow 3-second lowers add stimulus when a lower bar is not available.
