라이브러리로시작 
끝 
운동 라이브러리
Elbow Lift - Reverse Push-Up
A bodyweight movement performed lying on the back, driving the elbows into the floor to lift the upper back, strengthening the scapular retractors and rear deltoids with no equipment.
등맨몸Scapular retraction
주동근
능형근승모근
협응근
후면 삼각근척추기립근코어
장비
맨몸
패턴
Scapular retraction
준비 자세
- 01Lie on your back with knees bent and feet flat on the floor.
- 02Bend the elbows to roughly 90 degrees and tuck them near the ribs.
- 03Point the forearms toward the ceiling with fists loose.
- 04Set the neck neutral and lightly brace the trunk.
수행
- 01Drive both elbows down into the floor.
- 02Squeeze the shoulder blades together and lift the upper back off the ground.
- 03Hold the top for one to two seconds with the chest proud.
- 04Lower the upper back down under control and repeat.
체크포인트
- -Lift comes from the elbows and shoulder blades, not from pushing with the head.
- -Shoulder blades pinch hard together at the top.
- -Hips stay on or near the floor.
- -Neck stays relaxed throughout.
흔한 실수
- -Pressing the head into the floor to assist the lift.
- -Bridging with the hips and turning it into a glute exercise.
- -Rushing reps without a top squeeze.
- -Letting the elbows slide away from the ribs.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with a deliberate top hold.
- -A useful no-equipment posture drill; pair with rows or pull-ups as a finisher.
- -Progress by extending the top hold to 3 to 5 seconds rather than adding load.