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운동 라이브러리
Weighted Straight Bar Dip
A dip performed on a single straight bar with added weight, forcing a strong forward lean that biases the lower chest more than parallel-bar dips.
가슴기타Vertical press
주동근
대흉근
협응근
삼두전면 삼각근코어전거근
장비
기타
패턴
Vertical press
준비 자세
- 01Load a dip belt and let the plate hang clear of the bar path.
- 02Grip a single straight bar about shoulder width with both hands in front of you.
- 03Press to a support position with the bar at the hips and torso leaning over it.
- 04Depress the shoulders and set the legs slightly behind the body for balance.
수행
- 01Lean the chest over the bar and bend the elbows to lower.
- 02Let the elbows travel back and slightly out as the bar tracks along the torso.
- 03Descend until the bar reaches the lower chest.
- 04Press back up and slightly forward until the arms lock over the bar.
체크포인트
- -Torso stays leaned forward over the bar the whole rep.
- -Bar stays close to the body, brushing the torso line.
- -Shoulders stay down away from the ears at the bottom.
- -Balance is quiet with no leg kicking.
흔한 실수
- -Staying too upright and turning it into a triceps-only movement that strains the front of the shoulder.
- -Cutting depth once weight is added.
- -Swinging the legs to correct balance mid-rep.
- -Adding load before straight-bar bodyweight dips are stable.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 8 reps once 8 to 10 clean bodyweight reps are easy.
- -Add weight in small increments; balance demands rise faster than on parallel bars.
- -Pairs well with incline pressing to cover both ends of the chest.