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운동 라이브러리
Diamond Push-Up
A close-hand push-up that shifts load toward the triceps and inner chest by placing the thumbs and index fingers together under the sternum.
가슴맨몸Horizontal press
주동근
삼두대흉근
협응근
전면 삼각근코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Place the hands together under the sternum with thumbs and index fingers forming a diamond shape.
- 02Extend into a plank with feet together or slightly apart for balance.
- 03Brace the trunk and squeeze the glutes to lock the body line.
- 04Stack the shoulders slightly ahead of the hands.
수행
- 01Lower the chest toward the diamond under control.
- 02Keep the elbows tracking back along the ribs, not flaring wide.
- 03Touch the chest lightly to the hands or stop just above them.
- 04Press back to full lockout while keeping the hips in line.
체크포인트
- -Hands stay centered under the sternum.
- -Elbows brush the ribs on the way down.
- -Body moves as one rigid unit.
- -Wrists stay as neutral as the position allows.
흔한 실수
- -Flaring the elbows out, which strains the wrists and shoulders.
- -Letting the hips sag as the triceps fatigue.
- -Placing the hands too high, up near the face.
- -Shortening range to hide the harder bottom position.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 15 reps as a triceps-biased pressing accessory.
- -Regress to knees or an incline if full reps break form.
- -Pairs well after a heavy press as a bodyweight finisher taken close to failure.