라이브러리로시작 
끝 
운동 라이브러리
Triceps Stretch
A static overhead stretch for the long head of the triceps, used to maintain elbow and shoulder range between pressing sessions.
스트레칭맨몸Static stretch
주동근
삼두
협응근
광배근후면 삼각근
장비
맨몸
패턴
Static stretch
준비 자세
- 01Stand or sit tall with the ribs stacked over the pelvis.
- 02Raise one arm overhead and bend the elbow fully so the hand drops behind the neck.
- 03Reach the opposite hand up and grip the bent elbow.
수행
- 01Gently pull the bent elbow behind the head and toward the midline.
- 02Hold the stretch at a strong but pain-free intensity.
- 03Breathe slowly and let the arm relax deeper over the hold.
- 04Release under control and repeat on the other arm.
체크포인트
- -A stretch is felt along the back of the upper arm, not in the shoulder joint.
- -The ribs stay down instead of flaring as the arm goes overhead.
- -The head stays neutral, not pushed forward by the arm.
흔한 실수
- -Yanking the elbow aggressively instead of easing into the stretch.
- -Arching the lower back to fake overhead range.
- -Holding the breath during the stretch.
- -Stretching into sharp joint pain rather than a muscle stretch.
프로그래밍 노트
- -Hold 20 to 45 seconds per arm for 2 to 3 rounds after training.
- -Use lighter 10 to 15 second holds between pressing sets if elbows feel stiff.
- -Do not stretch hard immediately before heavy pressing.