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운동 라이브러리
Plyo Push Up
An explosive push-up where the hands leave the floor, training upper-body power and reactive strength with just bodyweight.
가슴맨몸Explosive horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
맨몸
패턴
Explosive horizontal press
준비 자세
- 01Set up in a strong push-up plank: hands under shoulders, body in one line.
- 02Grip the floor with spread fingers.
- 03Brace the trunk and squeeze the glutes.
- 04Warm up with regular push-ups before the first explosive rep.
수행
- 01Lower quickly but under control to just above the floor.
- 02Drive up as hard as possible so the hands leave the ground.
- 03Land with soft elbows, absorbing into the next descent.
- 04Reset the plank line and repeat with full intent.
체크포인트
- -The body rises as one rigid unit; hips and chest leave together.
- -Landings are quiet with elbows flexing to absorb.
- -Height stays consistent across the set.
- -Plank line never sags between reps.
흔한 실수
- -Snaking up with hips lagging behind the chest.
- -Landing on locked elbows.
- -Grinding out slow reps that no longer leave the floor.
- -Doing plyo work at the end of a session on fried triceps.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps with full recovery, early in the session.
- -End the set as soon as the hands stop clearing the floor crisply.
- -Regress to incline or kneeling plyo push-ups if landings are harsh.