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운동 라이브러리
Band Close-Grip Push-Up
A close-grip push-up with a resistance band looped across the upper back, adding accommodating resistance to overload the triceps at lockout.
팔밴드Horizontal press
주동근
삼두
협응근
대흉근전면 삼각근코어
장비
밴드
패턴
Horizontal press
준비 자세
- 01Drape a resistance band across your upper back and pin each end under a palm.
- 02Set your hands on the floor at or just inside shoulder width.
- 03Assume a plank position with feet together and glutes squeezed.
- 04Check that the band sits flat across the shoulder blades, not the neck.
수행
- 01Lower your chest toward the floor with elbows tucked close to the ribs.
- 02Descend until the chest is just above the floor.
- 03Press back up against the increasing band tension.
- 04Finish each rep at full elbow lockout without sagging the hips.
체크포인트
- -Elbows stay within roughly 30 degrees of the torso.
- -Body moves as one rigid plank from head to heels.
- -Band tension is felt most strongly in the top half of the press.
- -Hands stay directly under the shoulders.
흔한 실수
- -Letting the hips sag or pike as fatigue builds.
- -Flaring the elbows wide, which removes the triceps bias.
- -Choosing a band so heavy that lockout reps fail immediately.
- -Letting the band slide up onto the neck.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps as a triceps and pressing accessory.
- -Progress by shortening the band or moving to a thicker band, not just adding reps.
- -Pair with a rowing movement in supersets for time-efficient upper body work.