라이브러리로시작 
끝 
운동 라이브러리
Archer Push-Up
A unilateral-biased push-up that shifts most of the load onto one arm, building single-side chest and triceps strength as a progression toward the one-arm push-up.
가슴맨몸Horizontal press
주동근
대흉근
협응근
삼두전면 삼각근코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Take a push-up position with hands set much wider than shoulder width.
- 02Turn the fingers of both hands slightly outward so the elbows can track cleanly.
- 03Set the feet about hip width apart for a stable base.
- 04Brace the trunk so hips and shoulders form one straight line.
수행
- 01Shift your weight toward one arm and bend that elbow.
- 02Lower the chest toward the working hand while the other arm stays straight, sliding out to the side.
- 03Touch the chest close to the working hand without collapsing the hips.
- 04Press back up through the working arm and return to the wide start position.
- 05Complete the set on one side or alternate sides rep by rep.
체크포인트
- -The straight arm stays locked and only guides balance.
- -Hips stay square to the floor instead of rotating toward the straight arm.
- -The working elbow tracks roughly 45 degrees from the torso.
- -Full range on the working side, chest near the hand each rep.
흔한 실수
- -Bending the assisting arm and turning it into a wide push-up.
- -Twisting the torso to shorten the range.
- -Letting the hips sag as the working side fatigues.
- -Cutting depth on the harder arm.
프로그래밍 노트
- -Use 3 to 4 sets of 4 to 8 reps per side once standard push-ups exceed 15 clean reps.
- -Progress by walking the assisting hand farther out or elevating the feet.
- -Match reps between sides and lead with the weaker arm.