라이브러리로시작 
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운동 라이브러리
Kneeling Push-Up
A push-up regression performed from the knees that shortens the lever arm, reducing the load so beginners can train the full pressing range with good technique.
가슴맨몸Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Kneel on a mat with hands on the floor slightly wider than shoulder width.
- 02Walk the hands forward until the body forms a straight line from head to knees.
- 03Cross the ankles or rest the feet on the floor behind you.
- 04Brace the trunk and squeeze the glutes so the hips do not sag.
수행
- 01Lower the chest toward the floor under control.
- 02Keep elbows tracking about 45 degrees from the torso.
- 03Touch the chest lightly to the floor or stop just above it.
- 04Press back up to full elbow lockout without breaking the hip line.
체크포인트
- -Straight line from head through hips to knees on every rep.
- -Chest leads the descent, not the chin or hips.
- -Full range: chest near the floor, elbows locked at the top.
- -Hands stay stacked under the shoulders at lockout.
흔한 실수
- -Hinging at the hips so only the upper body lowers.
- -Flaring the elbows straight out to the sides.
- -Shortening the range as the set gets hard.
- -Rushing to full push-ups before owning 15 clean kneeling reps.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps, leaving 1 to 2 reps in reserve.
- -Progress by slowing the descent, then moving to incline or full push-ups.
- -Also useful for trained lifters as a burnout after regular push-ups fail.