라이브러리로시작 
끝 
운동 라이브러리
Push-Up on Lower Arms
A push-up variation that moves between a forearm plank and straight arms one arm at a time, training triceps endurance, shoulder stability, and anti-rotation core strength.
팔맨몸Horizontal press
주동근
삼두
협응근
전면 삼각근대흉근코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Start in a forearm plank with elbows under the shoulders.
- 02Set the feet about hip width for a stable base.
- 03Form a straight line from head to heels.
- 04Squeeze the glutes and brace before the first press.
수행
- 01Place one hand where the elbow was and press that side up.
- 02Follow with the other hand to reach a full high plank.
- 03Lower back down one forearm at a time to the start.
- 04Alternate the leading arm each rep to balance the work.
체크포인트
- -Hips stay level with minimal rotation during each press.
- -Hands land directly under the shoulders, not out wide.
- -The plank line never sags or pikes.
- -Leading-arm reps are matched left and right.
흔한 실수
- -Letting the hips swing side to side with each transition.
- -Placing the hand too far forward and stressing the shoulder.
- -Collapsing down instead of lowering the forearms with control.
- -Rushing reps and losing the rigid trunk.
프로그래밍 노트
- -Use 2 to 4 sets of 5 to 10 reps per leading arm.
- -Widen the feet to reduce the anti-rotation demand, narrow them to increase it.
- -It fits core circuits and push-day warm-downs equally well.