라이브러리로시작 
끝 
운동 라이브러리
Clock Push-Up
A push-up complex that steps the hands around an imaginary clock face between reps, adding rotation, shoulder stability, and full-body coordination to the basic press.
가슴맨몸Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어복사근
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Find open floor space so the body can rotate a full circle.
- 02Set a strong plank with hands under the shoulders at the 12 o'clock start.
- 03Brace the trunk and squeeze the glutes.
- 04Pick a direction to travel first, clockwise or counterclockwise.
수행
- 01Perform one full push-up at the current position.
- 02At the top, step one hand and the opposite foot sideways to the next clock position.
- 03Follow with the other hand and foot so the plank is re-set.
- 04Repeat the push-up and keep stepping around; reverse direction on the next set.
체크포인트
- -Hips stay level during every sidestep.
- -Each push-up hits full depth with hands under the shoulders.
- -The body pivots around the feet-to-hands axis in even increments.
- -The plank never sags between transitions.
흔한 실수
- -Hiking or dropping the hips while walking the hands.
- -Shallow push-ups because the focus drifts to the travel.
- -Taking giant steps that break the plank line.
- -Only ever rotating in one direction.
프로그래밍 노트
- -Use 2 to 3 sets of a half or full circle in each direction.
- -Slots well into circuits as a push-up variation with a core and coordination tax.
- -Regress to quarter turns or an incline if the plank breaks down mid-circle.