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운동 라이브러리
Incline Push-Up
A push-up with the hands elevated on a bench or bar, reducing the load to build pressing strength and technique on the way to full floor push-ups.
가슴맨몸Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Place the hands slightly wider than shoulder width on a stable bench, box, or bar.
- 02Walk the feet back until the body forms a straight line from head to heels.
- 03Squeeze the glutes and brace the trunk.
- 04Stack the shoulders slightly ahead of the hands.
수행
- 01Bend the elbows and lower the chest toward the edge of the surface.
- 02Keep the elbows tracking about 45 degrees from the torso.
- 03Touch the chest lightly to the surface or stop just short.
- 04Press back to full elbow extension without the hips sagging.
체크포인트
- -Body stays in one straight line from head to heels.
- -Chest, not the face or hips, leads toward the surface.
- -Full range every rep: chest to the edge, elbows to lockout.
- -Shoulder blades move naturally, finishing spread at the top.
흔한 실수
- -Sagging the hips or piking them upward.
- -Flaring the elbows straight out to the sides.
- -Shortening range as the set gets hard.
- -Using a wobbly surface that shifts mid-set.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps, lowering the incline as you get stronger.
- -When you can do 15 clean reps, drop to a lower surface or the floor.
- -Also useful for high-rep volume work after heavy pressing.