直立杠铃颈后反握臂屈伸

动作介绍

基本信息

目标肌肉:肱三头肌 运动类型:力量 所用器械:杠铃
力学:孤立 发力类型: 经验水平:中级水平
相关部位:没有

动作图解

目标肌肉群

操作方法

    Set up for the reverse grip french press by loading a barbell or EZ-bar with the appropriate amount of weight and standing with your feet around shoulder width apart.

    Grasp the barbell with an underhand grip (palms facing up) with your hands about 8-12 inches apart.

    Lift the bar above your head and bend at your elbows slightly to take the tension onto your triceps. This is the starting position for the exercise.

    Keeping your elbows fixed and pointing straight up toward the ceiling, slowly lower the bar down behind your head as far as comfortably possible.

    Pause, and then slowly raise the bar back to the starting position.

    Don't lock your elbows out, and then repeat the movement.

Exercise Tips:

    Technique is really important! Don't let your elbows flare out as you move the barbell, and keep the rep timing slow and controlled.

    Don't lock your elbows out at the top of the movement.

    Focus on keeping your body as still as possible, moving only your forearms.

    Concentrate on moving the weight with with your triceps to get the full benefit.