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운동 라이브러리
Chest Tap Push-Up
A plyometric push-up where you explode off the floor and tap your own chest before landing, building pressing power and rapid hand speed.
가슴맨몸Horizontal press (plyometric)
주동근
대흉근
협응근
삼두전면 삼각근코어
장비
맨몸
패턴
Horizontal press (plyometric)
준비 자세
- 01Set a strong push-up plank with hands under the shoulders.
- 02Squeeze the glutes and brace the trunk into one rigid line.
- 03Position on a forgiving surface such as a mat or turf.
- 04Warm up with regular push-ups before the explosive sets.
수행
- 01Lower quickly under control to just above the floor.
- 02Drive up explosively so both hands leave the ground.
- 03Tap the chest with both hands at the top of the float.
- 04Return the hands to position, absorb the landing with bent elbows, and flow into the next rep.
체크포인트
- -The body stays a rigid line through takeoff and landing.
- -Both hands land under the shoulders every rep.
- -Elbows are soft on landing to absorb impact.
- -Height and speed stay consistent; the set ends when they drop.
흔한 실수
- -Snaking the hips to fake explosiveness.
- -Landing on straight elbows.
- -Rushing the tap so the hands land out of position.
- -Grinding out slow reps once the pop is gone.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 crisp reps early in a session while fresh.
- -Rest 60 to 90 seconds between sets; this is power work, not conditioning.
- -Own clap push-ups first; the chest tap needs slightly more air time.