라이브러리로시작 
끝 
운동 라이브러리
Raise Single Arm Push-Up
A push-up finished by raising one arm off the floor at the top, training the chest while forcing anti-rotation control through the trunk.
가슴맨몸Horizontal press
주동근
대흉근
협응근
삼두전면 삼각근복사근코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Set hands slightly wider than shoulder width on the floor.
- 02Take a wider foot stance than a normal push-up for balance.
- 03Stack shoulders over wrists in a rigid plank.
- 04Brace the trunk hard before the first rep.
수행
- 01Lower the chest to just above the floor under control.
- 02Press back up to full lockout.
- 03At the top, shift weight subtly and raise one arm straight forward.
- 04Return the hand to the floor and alternate sides each rep.
체크포인트
- -Hips stay square to the floor while the arm lifts.
- -The raised arm reaches roughly in line with the ear.
- -The supporting shoulder stays packed, not collapsed.
- -The plank line holds from head to heels throughout.
흔한 실수
- -Rotating the hips open as the arm lifts.
- -Rushing the arm raise instead of pausing in control.
- -Letting the supporting elbow hyperextend and hang on the joint.
- -Narrowing the feet so every raise turns into a wobble.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 10 raises per side.
- -Program it after strict push-ups are strong for 15 or more clean reps.
- -Treat it as a core-integrated pressing accessory, not a max-load movement.