라이브러리로시작 
끝 
운동 라이브러리
Medicine Ball Close-Grip Push Up
A push-up with both hands on a medicine ball that shifts load onto the triceps while adding an instability challenge for the shoulders and trunk.
팔메디신볼Horizontal press
주동근
삼두
협응근
대흉근전면 삼각근코어
장비
메디신볼
패턴
Horizontal press
준비 자세
- 01Place a firm medicine ball on the floor and set both hands on top of it.
- 02Spread the fingers around the ball for grip and stack shoulders over hands.
- 03Step the feet back into a straight plank line from head to heels.
- 04Squeeze the glutes and brace the trunk before the first rep.
수행
- 01Lower the chest toward the ball with elbows tucked close to the ribs.
- 02Descend until the chest lightly touches or nearly touches the ball.
- 03Press back up to full elbow extension without letting the hips sag.
- 04Keep the ball still by gripping it actively through every rep.
체크포인트
- -Body holds one straight line from head to heels.
- -Elbows track back along the ribs, not out to the sides.
- -The ball stays quiet with no wobble mid-rep.
- -Full lockout is reached at the top of each rep.
흔한 실수
- -Letting the hips pike up or sag as fatigue sets in.
- -Flaring the elbows and turning it into a chest-dominant push-up.
- -Cutting depth because the ball feels unstable.
- -Using a soft or underinflated ball that rolls under the hands.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 15 reps depending on push-up strength.
- -Drop to the knees if full-body reps break plank position.
- -It works well as a triceps finisher after heavier pressing.