라이브러리로시작 
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운동 라이브러리
Close-Grip Push-Up
A push-up with the hands set inside shoulder width, shifting the load onto the triceps while still training the chest and shoulders with no equipment.
팔맨몸Horizontal press
주동근
삼두
협응근
대흉근전면 삼각근코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Place the hands on the floor directly under the shoulders or slightly inside.
- 02Set the feet together or hip width behind you.
- 03Form a straight line from head to heels with the glutes and core braced.
- 04Point the fingers forward with wrists stacked under the shoulders.
수행
- 01Lower the chest toward the hands with the elbows tracking back along the ribs.
- 02Touch the chest near the hands or stop just above the floor.
- 03Press back up to full elbow lockout.
- 04Keep the body rigid as one unit through every rep.
체크포인트
- -Elbows stay tucked close to the torso, not flared wide.
- -The hips neither sag nor pike during the set.
- -The whole body moves together; the chest and hips arrive at the same time.
흔한 실수
- -Placing the hands so close the wrists collapse inward.
- -Flaring the elbows and turning it into a standard push-up.
- -Cutting depth as the triceps fatigue.
- -Letting the head poke forward toward the floor.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 20 reps depending on strength level.
- -Elevate the feet or add a plate on the back once 20 clean reps are easy.
- -Regress to the knee version if full reps break form.