라이브러리로시작 
끝 
운동 라이브러리
Decline Push-Up
A push-up with the feet elevated on a bench or box, shifting more bodyweight onto the hands and biasing the upper chest and shoulders.
가슴맨몸Horizontal press
주동근
대흉근전면 삼각근
협응근
삼두전거근코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Place the feet on a bench, box, or step behind you.
- 02Walk the hands out until they sit under or slightly ahead of the shoulders.
- 03Set the body in one rigid line from heels to head.
- 04Brace the trunk hard; the decline angle tempts the lower back to sag.
수행
- 01Lower under control until the forehead or nose approaches the floor.
- 02Keep the elbows about 45 degrees from the torso.
- 03Press back up to full elbow extension.
- 04Protract the shoulder blades slightly at the top without piking the hips.
체크포인트
- -The body stays one straight line at the steeper angle.
- -Hands stay stacked under the shoulders relative to the lean.
- -Depth is consistent rep to rep.
- -The neck stays neutral, not craning to see the floor.
흔한 실수
- -Sagging the hips as the set fatigues.
- -Piking the hips up to shorten the lever.
- -Flaring the elbows straight out at the harder angle.
- -Choosing a foot height that turns clean reps into partial reps.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps once flat push-ups exceed about 15 clean reps.
- -Raise the foot height gradually; each step up meaningfully increases the load.
- -Pairs well with incline or flat push-ups in a descending-difficulty ladder.