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운동 라이브러리
Deep Push Up
A push-up performed with hands elevated on dumbbells or blocks so the chest can travel below hand level, adding a loaded stretch to the pecs at the bottom.
가슴덤벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
덤벨
패턴
Horizontal press
준비 자세
- 01Place two hex dumbbells or low blocks on the floor slightly wider than shoulder width.
- 02Grip the handles with wrists neutral and set a straight line from head to heels.
- 03Brace the trunk and squeeze the glutes before the first rep.
- 04Position the hands roughly under the lower chest, not up by the shoulders.
수행
- 01Lower under control until the chest drops below the level of the hands.
- 02Keep elbows angled roughly 45 degrees from the torso throughout.
- 03Pause briefly in the deep stretch without collapsing the shoulders.
- 04Press back up to full elbow lockout without letting the hips sag.
체크포인트
- -Chest travels below hand level on every rep.
- -Body stays rigid from head to heels.
- -Shoulder blades move freely instead of staying pinned.
- -Wrists stay neutral on the handles.
흔한 실수
- -Cutting depth so the extra range is never used.
- -Letting the shoulders shrug up in the stretched position.
- -Sagging the hips to fake extra depth.
- -Bouncing out of the bottom instead of controlling it.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps as a chest hypertrophy movement.
- -Add a 1 to 2 second pause at the bottom to bias the stretched position.
- -Progress toward weighted deep push-ups with a plate on the back once 15 clean reps are easy.