라이브러리로시작 
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운동 라이브러리
Full Planche Push-Up
An elite straight-arm calisthenics push-up performed with the feet off the floor in a full planche, demanding extreme chest, shoulder, and core strength.
가슴맨몸Horizontal press
주동근
대흉근전면 삼각근
협응근
삼두전거근코어손목 굴곡근
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Place the hands on the floor or parallettes with fingers pointing slightly outward or back.
- 02Lean the shoulders far forward past the hands.
- 03Lift both legs into a full planche with the body parallel to the floor.
- 04Lock the core and squeeze the glutes to hold the body line rigid.
수행
- 01Hold the full planche position with elbows locked.
- 02Bend the elbows and lower the whole body as one rigid unit.
- 03Keep the forward lean so the feet stay off the floor.
- 04Press back up to straight arms without the hips or feet dropping.
체크포인트
- -Feet never touch the floor at any point in the rep.
- -Body stays parallel to the floor as one line from head to toes.
- -Shoulders stay well in front of the hands throughout.
- -Scapulae stay protracted, pushing the floor away.
흔한 실수
- -Losing the forward lean and letting the feet sink.
- -Piking the hips to make the press easier.
- -Attempting reps before owning a solid full planche hold.
- -Cutting the descent to a token elbow bend.
프로그래밍 노트
- -Train fresh with low volume: 3 to 5 sets of 1 to 3 reps.
- -Progress through tuck and straddle planche push-ups first.
- -Give wrists and biceps long-term conditioning; straight-arm work punishes shortcuts.