라이브러리로시작 
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운동 라이브러리
Push-Up Plus
A push-up finished with an extra scapular protraction at the top, used to train the serratus anterior and build shoulder blade control.
가슴맨몸Horizontal press
주동근
전거근대흉근
협응근
삼두전면 삼각근코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Set hands on the floor slightly wider than shoulder width.
- 02Walk the feet back into a straight-line plank.
- 03Stack shoulders directly over the wrists.
- 04Brace the trunk so the ribs do not flare.
수행
- 01Lower the chest toward the floor under control.
- 02Press back up to full elbow lockout.
- 03At the top, push the floor away further and round the upper back slightly.
- 04Hold the protracted plus position for a beat, then start the next rep.
체크포인트
- -The plus comes from the shoulder blades, not from hip flexion.
- -Elbows reach full lockout before the protraction starts.
- -The lower back stays neutral through the plus.
- -Shoulder blades glide around the ribcage, not shrug toward the ears.
흔한 실수
- -Piking the hips instead of protracting the scapulae.
- -Rushing through the plus without a pause.
- -Shrugging the shoulders toward the ears at the top.
- -Letting the head poke forward during the descent.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 15 reps in warm-ups or accessory blocks.
- -Pair it with pressing days to reinforce serratus function.
- -Elevate the hands if a full push-up compromises the plus quality.