한마음대학 ‘최태성’ 강사 강연 안내

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   www.diobria.com 2025년 03월 14일 at 12:36 오전

   Seat upright and let the barbell chill out on your thighs for a few seconds before lifting.
   The tall-kneeling curl isn’t all about the
   biceps—it’s a full-body move that requires you to have interaction your core and
   glutes whereas curling. This variation maximizes biceps involvement by eliminating lower-body
   help whereas coaching core stability and hip mobility.
   With no approach to cheat the burden up, this curl keeps your
   biceps under tension, guaranteeing better technique that leads to larger, stronger arms.
   Squeeze your glutes and core, hold your backbone neutral, and give consideration to strict curls without leaning again. But don’t stop at the standard underhand curl—your arms will swell with pride whenever you range grip position, range of movement, and execution fashion.
   If your train requires you to make use of a barbell or bar, you can not substitute.
   The aim is to build a stronger, healthier physique with out risk of damage.
   This protects your back and ensures you’re working the
   right muscle tissue as a substitute of counting on momentum.

   If you battle with them at first, attempt to construct up your strength, significantly in your wrists and forearms.
   Pepti-Plex is a cutting-edge peptide-based complement designed to spice up protein synthesis and nutrient uptake, guaranteeing your
   muscular tissues receive the building blocks they need to develop and
   recover effectively. Instead of reducing the barbell to your forehead, you’ll lower it behind your head, which provides
   further advantages. If you’re getting a specialty bar solely because you need to mimic a dumbbell bench press or
   a floor press, you can save a pretty penny by going with one thing easy like the traditional Titan Swiss bar.

   Start with mild weights and provides your self a while to excellent the
   shut grip dumbbell press earlier than you lift heavier weights.
   This compound exercise is commonly utilized by bodybuilders and weightlifters alike to build muscle mass and improve strength in the upper physique.
   As a back motion, the barbell shrug is a popular various to cable shrugs and might help you achieve a more defined and sculpted physique.
   Sure, the barbell seated close-grip concentration curl can positively help enhance your
   grip energy. By performing this exercise, you have interaction the muscles in your forearms, that are answerable for grip energy.

   Whereas this exercise requires a premium subscription, StrengthLog is
   one hundred pc free to obtain and use as a exercise tracker and basic
   strength training app. Feel free to make use of an EZ curl bar (if you might have one) to scale
   back wrist pressure in comparability with a straight barbell.

   And sure, even the intermediate-level nine-set strategy is 10+ set in your triceps in reality.
   This tricep workout is appropriate for all health levels,
   from novices to advanced trainees. This, in flip, makes for a
   variety of orthopedic benefits and a lower in injury risk
   for the person working out. For the purposes of this information, let’s conservatively assume that you have
   a narrow 42-inch rack. The excellent grip is just a theoretical time period and it by no
   means occurs, which additionally goes for the perfectly balanced Swiss barbell.

   This allows for higher muscle improvement and avoiding overuse
   injuries. Adding the close grip bench press to your program
   can elevate your coaching by focusing on a number of elements of higher physique growth while supporting general strength and injury
   prevention. When you practice your chest and shoulders with pressing
   workouts, like bench presses, push-ups, and shoulder presses, your triceps are heaviliy concerned.

   Combined together with your physique place on the bench, the movement may be carried out safely with progressively heavier resistance.
   Many use the close-grip bench press as an assistance lift for
   the bench press so as to strengthen their triceps. For sure shoulder
   points, the close-grip bench press would possibly serve as a
   viable substitute for normal bench presses.
   One reason may be that our triceps aren’t introduced close enough to failure, and that’s certainly
   a half of it. However one more reason is that the lengthy heads
   of our triceps cross each the elbow and shoulder joints.
   Our triceps assist to lock out our elbows, sure, and that can help with the bench press.
   However they also assist to drag our elbows back behind our
   our bodies, which is the other of what we’re attempting to do.

   It entails lying on your again and lifting a barbell from your chest.
   When performing a close-grip bench press, the hands are nearer
   together than when doing a standard or “wide-grip” bench press.
   Basic health club go-ers who are just concerned with overall health are welcome to choose between extensive
   or shut grip bench press relying on their targets.

   The close-grip barbell bench press is an upper-body
   pressing drill that emphasizes building energy within the triceps in addition to the chest.
   By inserting your arms nearer than shoulder-width apart, you drive
   your triceps to do more of the work, thus making this an efficient arm-building train. If
   you expertise shoulder ache, a slight incline is preferred or dumbbells
   are advised. The shut grip bench press is your ticket to unlocking next-level
   upper physique energy and muscle progress.
   The obvious factor a close grip does is shorten this shoulder/grip second arm, and a good cause to take action is
   to scale back the load on the shoulder. Many individuals
   with post-op shoulders have discovered that the broader grip of a
   traditional bench press hurts too damn unhealthy,
   that they will comfortably do a close-grip, and that the marginally lighter
   weight is a fair trade-off. The longer ROM preserves the work, however the
   work is done with less stress on the shoulder itself.
   If you want to spice up your exercises, you don’t have to stay to the
   close grip dumbbell press exclusively. You can do a few different variations which can maximize your chest muscle positive aspects and assist them develop sooner.
   In this text, we’ll take a extra in-depth have a glance at a highly efficient and fewer performed chest train – the shut grip dumbbell press.
   This exercise is also identified as the dumbbell squeeze
   press or crush press.
   Years ago, the spark of my life’s passion ignited in my thoughts the moment I stepped into the
   local fitness center for the primary time. My journey of progress led me to realize more specialized qualifications, similar to being a licensed private coach with a
   focus on sports activities dietetics, a lifeguard, and an teacher for wellness and corrective gymnastics.
   Theoretical data paired seamlessly with practical experience, reinforcing my perception that the transformation of people beneath my
   steering was also a reflection of my private growth.
   Every day, I attempt to push the boundaries and explore new realms.

   To build the last word back, you need a stability of vertical and horizontal pulling workouts.
   Like reverse grip rows, reverse grip pulldowns put your biceps in a stronger-than-usual position, so you want to discover you presumably
   can lift more weight or do extra reps than with the overhand model.
   While reverse grip rows are more lower-back-friendly than common bent-over
   rows, the decrease again remains to be strongly concerned.

   The train is called “barbell upright row” as a result of the barbell is lifted up in a vertical, or upright, path.

   As such, whereas the weighted dip is probably an acceptable different
   to the close-grip bench press, utilizing a bench press variation as an alternative must
   be the higher precedence for the exerciser every time possible.

   In actuality, you will additionally need to optimize your diet,
   restoration, sleep, and extra for optimum arms progress.

   Our last suggestion for the train is to lower the bar to
   your higher stomach. Doing so is beneficial for
   maintaining your wrists and elbows aligned whereas also decreasing the
   risk of elbow flare. If you wish to enhance the emphasis on your triceps,
   strive tucking your elbows into your sides throughout the complete motion.
   The proper grip for a close-grip bench press is dependent upon your body’s anatomy and flexibility.
   By doing this, we’ll have the triceps extra
   closely concerned through the press. You may even strive turning
   your palms fully impartial to see if that gives you extra triceps.
   Doing this can replicate what it’s like to press with a football bar.

   Thanks to the narrower grip, there could be an increased recruitment of
   the triceps, which is why you’d want to include it into your workout.

   Different muscular tissues involved include the shoulder muscle tissue (rotator cuff/front delts),
   which assist to stabilize the motion. Similarly, the close-grip dumbbell press can exchange the close-grip barbell press.
   A mixture of non-compound movements, like tricep pullbacks and
   entrance arm raises, can even replace this exercise.

   Compound movements are those that work out several
   major muscle tissue (like the shoulders and chest) directly as an alternative of specializing in a single muscle (like the
   bicep). A close-grip bench press is a compound exercise and a variation of the normal bench press.

   The unique combination of passion for my field and the continual
   quest for growth fuels my drive to interrupt new floor.
   Sure, you’ll have the ability to undoubtedly perform the barbell seated close-grip concentration curl with dumbbells
   as a substitute of a barbell. Another mistake to avoid is using a weight that’s too heavy for you.

   The pectoralis main (chest) is the second muscle group with
   an lively role during the close-grip press (1, 3).

   Our pecs cowl the upper entrance half of the torso
   and assist the triceps with pressing the load from the underside.

   The muscle group additionally works as we decrease the barbell,
   controlling it on the method in which down. As talked about, the close-grip press
   places on an emphasis on your triceps, however it nonetheless works out your chest.

   Specifically, the principle muscle tissue you’ll goal are the triceps,
   anterior deltoid (the front of your shoulder), and the pectoralis main (your upper chest).

   Broad grip recruits twice as a lot chest as it does
   triceps in comparison with the usual shoulder-width overhand variation (study).

   This is due to the elbows being extra consistent with the barbell throughout the
   ROM. The shut grip bench press is a powerhouse train that not solely builds tricep energy but also enhances total higher physique performance.

   It Is a variation of the standard bench press that shifts the focus from the chest to the
   triceps. It’s a flexible exercise that advantages powerlifters, bodybuilders,
   and anybody looking to enhance their pressing energy and upper physique energy.

   The wide grip bench press allows you to place a stronger
   focus on the pecs and fewer on the delts and triceps.

   So briefly, you’ll have the flexibility to lift more weight,
   placing extra pressure on the pecs, while limiting your
   overall upper physique activation.
   If we want to problem anterior decrease body strength at
   high intensities, we can go with max-effort entrance squats.
   If we want to improve physical composition and enhance lower physique work capability, we are in a
   position to program our entrance squats as repeated-effort accessory exercise coaching.
   Apart from the numerous variations of the back squat,
   the front squat is one of our go-to particular workout routines.

   Considering we feature the barbell on the anterior upper torso,
   the entrance squat challenges posture, trunk, and again energy much differently than the back squat.
   With a back squat, we are ready to rely on the trunk to absorb flexion, while the front squat requires strict trunk bracing and an upright torso position to keep
   the barbell secure. The barbell again squat is undoubtedly one of the most effective workout routines for creating lower body,
   trunk, and posterior chain energy. It is also referred to as
   the competition squat and is essentially the most commonly used lower-body multi-joint barbell motion.
   If you’re a regular on the fitness center, likelihood is you’ve heard of barbell shrugs.
   Put simply, barbell shrugs are a weightlifting train that targets the trapezius muscle tissue in your back,
   neck, and shoulders. When performing the train, ensure
   to take care of correct kind and technique, preserving your back straight, elbows close to your
   body, and focusing on contracting your biceps.
   Your elbows shall be nearer to your physique than a standard bench press, but don’t hug them too near your sides, or you’ll be again in that dangerous water once more.
   What’s cool about this train is that it boasts the bragging rights
   of being the variation that hits the triceps essentially
   the most. And it additionally outshines the traditional grip for upper chest activation as
   properly, with analysis displaying the shut grip gets the best EMG rating1.

   It is essential to note that the Close Grip Bench Press must be performed with proper form to maximize these
   benefits and minimize the chance of harm. So once you’re set-up and prepared to begin the train, seize the barbell with a “shoulder-width” grip.
   Close-Grip doesn’t mean you must convey your
   hands tremendous close together on the barbell. It just means they’ll
   be a bit nearer than a standard barbell bench press.
   In fact, what tends to occur is that they unintentionally turn this train right into a variation of a barbell bench press.
   As usual, this will be ignored because it has always been carried out the other means.

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