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운동 라이브러리
Weighted Dip
A parallel-bar dip loaded with a belt or vest, the primary way to keep progressing dips as a heavy lower-chest and triceps builder.
가슴맨몸Vertical press
주동근
대흉근삼두
협응근
전면 삼각근전거근코어
장비
맨몸
패턴
Vertical press
준비 자세
- 01Attach the load to a dip belt and let it hang between the legs, or wear a snug vest.
- 02Grip parallel bars about shoulder width and jump or step to a locked-out support.
- 03Depress the shoulders away from the ears and brace the trunk.
- 04Lean the torso slightly forward to bias the chest.
수행
- 01Bend the elbows and lower under control, keeping the forward lean.
- 02Descend until the upper arms are about parallel to the floor.
- 03Pause briefly without letting the weight swing.
- 04Press back to lockout by driving the hands down through the bars.
체크포인트
- -Shoulders stay depressed, not shrugged toward the ears.
- -Depth reaches roughly upper arm parallel every rep.
- -The hanging plate stays quiet with no swinging.
- -Lockout is complete without hyperextending the elbows.
흔한 실수
- -Adding load before owning clean bodyweight dips.
- -Cutting depth as the plates get heavier.
- -Letting the weight swing and pull the torso around.
- -Diving the head forward and rounding at the bottom.
프로그래밍 노트
- -Use 3 to 5 sets of 4 to 8 reps for strength; add load in small jumps.
- -Earn it with 10 to 12 strict bodyweight dips first.
- -Rotate with close-grip bench press as the heavy pressing accessory.