A knee-supported push-up that transitions from hands to forearms each rep, building triceps and shoulder control with a lighter load than the full version.
팔맨몸Horizontal press
시작
끝
주동근
삼두
협응근
전면 삼각근대흉근코어
장비
맨몸
패턴
Horizontal press
준비 자세
01Start in a push-up position from the knees with hands under the shoulders.
02Cross the ankles or rest the shins flat, whichever keeps the hips stable.
03Form a straight line from head to knees.
04Brace the trunk so the hips do not rotate during the transitions.
수행
01Lower one forearm to the floor, then the other, arriving in a knee plank on the forearms.
02Place one hand back under its shoulder and press up, then the other, returning to straight arms.
03Keep the hips level and square through each transition.
04Alternate which arm leads on successive reps.
체크포인트
-Hips stay level with minimal side-to-side sway.
-Hands return to a spot directly under the shoulders.
-The torso stays rigid from head to knees.
-Both sides lead an equal number of reps.
흔한 실수
-Letting the hips twist as one arm presses up.
-Placing the hands too far forward, straining the shoulders.
-Rushing the transitions and dropping onto the forearms.
-Sagging through the lower back mid-transition.
프로그래밍 노트
-Use 2 to 3 sets of 6 to 10 transitions per leading arm.
-Progress to the full-plank version from the toes once knee reps feel controlled.
-It suits warm-ups and core-focused circuits as much as arm training.
