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운동 라이브러리
Shoulder Tap Push-Up
A push-up followed by alternating shoulder taps at the top, adding anti-rotation core work to standard chest and triceps training.
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 usual for a stable base.
- 03Stack shoulders over wrists in a rigid plank.
- 04Brace the trunk before the first descent.
수행
- 01Lower the chest to just above the floor and press back to lockout.
- 02At the top, lift one hand and tap the opposite shoulder.
- 03Return the hand, then tap with the other hand.
- 04Reset the plank and begin the next push-up.
체크포인트
- -Hips stay square during both taps.
- -Each tap is deliberate, not a slap-and-drop.
- -The supporting arm stays locked and the shoulder packed.
- -The plank line holds from head to heels the entire set.
흔한 실수
- -Rocking the hips side to side with each tap.
- -Narrow feet that make every tap a balance rescue.
- -Skipping the taps as fatigue sets in.
- -Sagging through the lower back at the top position.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 10 push-ups with both taps counting as one rep.
- -Slow the taps down rather than adding reps to progress difficulty.
- -Fits well in circuits where pressing and core work share a slot.