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운동 라이브러리
Weighted Triceps Dip on High Parallel Bars
A weighted dip on tall parallel bars, where the extra bar height allows straight legs and a fully vertical torso for a strict triceps-dominant dip.
팔기타Vertical press
주동근
삼두
협응근
대흉근전면 삼각근코어
장비
기타
패턴
Vertical press
준비 자세
- 01Load weight on a dip belt and step to bars tall enough that straight legs clear the floor.
- 02Jump or step to a locked-out support with wrists stacked under the shoulders.
- 03Keep the legs straight and together, pointing down.
- 04Set a vertical torso and pack the shoulders before descending.
수행
- 01Bend the elbows and lower with the torso staying upright.
- 02Keep the elbows tracking backward, close to the body.
- 03Stop when the shoulders approach elbow level.
- 04Press straight back up to full lockout without kipping.
체크포인트
- -Legs hang straight with no kicking or swinging.
- -Torso stays vertical through the whole rep.
- -The belt chain hangs plumb, confirming a clean vertical path.
- -Lockout is reached without shrugging the shoulders.
흔한 실수
- -Swinging the legs to generate momentum out of the bottom.
- -Leaning forward and turning the dip chest-dominant.
- -Half-repping the lockout under heavy loads.
- -Dropping into the bottom instead of lowering under control.
프로그래밍 노트
- -Use 3 to 5 sets of 4 to 8 reps as a primary triceps strength lift.
- -The strict vertical position lowers rep counts versus regular dips; load accordingly.
- -Deload the added weight every 4 to 6 weeks to protect the elbows.