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운동 라이브러리
Incline Close-Grip Push-Up
A close grip push-up with hands elevated on a bench or bar, reducing the load so the triceps focused pressing pattern can be trained strictly and for volume.
팔맨몸Horizontal press
주동근
삼두
협응근
대흉근전면 삼각근코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Place hands on a bench, box, or bar at roughly hip height, inside shoulder width.
- 02Walk the feet back until the body forms a straight line from head to heels.
- 03Squeeze the glutes and brace the trunk.
- 04Set the shoulders down away from the ears.
수행
- 01Lower the chest toward the hands by bending the elbows.
- 02Keep the elbows tucked close to the ribs on the way down.
- 03Touch the chest lightly to the edge or lower until the forearms close fully.
- 04Press back to a full lockout without the hips sagging or piking.
체크포인트
- -The body stays in one rigid line through every rep.
- -Elbows brush the ribs rather than flaring out.
- -The chest, not the head, travels toward the hands.
- -Full elbow lockout at the top of each rep.
흔한 실수
- -Sagging the hips and turning it into a lower back exercise.
- -Flaring the elbows and losing the triceps emphasis.
- -Cutting depth by nodding the head forward.
- -Placing the hands so close together the wrists hurt.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps; lower the incline to progress difficulty.
- -Good as a triceps volume finisher or a regression when floor close grip push-ups break down.
- -Once 20 clean reps are easy, move to the floor version or add a band.