라이브러리로시작 
끝 
운동 라이브러리
Body-Up
A plank-based press from the forearms up to locked arms that trains the triceps through a long range using only bodyweight.
팔맨몸Elbow extension
주동근
상완삼두근
협응근
전면 삼각근코어대흉근
장비
맨몸
패턴
Elbow extension
준비 자세
- 01Start in a forearm plank with elbows under the shoulders.
- 02Make fists and keep the forearms parallel on the floor.
- 03Set a straight line from head to heels.
- 04Brace the trunk and squeeze the glutes.
수행
- 01Press the body up by extending the elbows, pivoting on the fists.
- 02Finish in a straight-arm plank with elbows locked and knuckles down.
- 03Lower back down by bending the elbows until the forearms return to the floor.
- 04Keep the body rigid as one unit the entire time.
체크포인트
- -Hips stay level with the shoulders; no sagging or piking.
- -Fists stay planted in the same spot every rep.
- -Elbows extend fully at the top.
- -The descent is controlled, not a drop onto the forearms.
흔한 실수
- -Snaking the hips up first instead of pressing the body as a unit.
- -Walking the hands forward, which turns it into a different exercise.
- -Letting the lower back sag under fatigue.
- -Slamming the forearms down on the descent.
프로그래밍 노트
- -Use 3 sets of 6 to 12 reps; it is harder than it looks.
- -Regress by performing it from the knees while keeping the fists fixed.
- -Works well paired with close-grip push-ups in bodyweight triceps sessions.