라이브러리로시작 
끝 
운동 라이브러리
Single Arm Push-Up
A one-arm push-up that loads nearly all of the bodyweight through a single pressing arm, building maximal unilateral chest, triceps, and trunk strength.
가슴맨몸Horizontal press
주동근
대흉근삼두
협응근
전면 삼각근복사근코어전거근
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Place the working hand under the chest, slightly inside the shoulder line.
- 02Spread the feet well wider than shoulder width for a stable tripod.
- 03Tuck the free hand behind the back or along the thigh.
- 04Brace the whole body as one rigid unit before descending.
수행
- 01Bend the working elbow and lower the chest toward the floor.
- 02Keep the elbow tracking back along the ribs, not flared out.
- 03Touch the chest lightly near the floor without twisting open.
- 04Drive through the palm and press back to full lockout.
체크포인트
- -Shoulders and hips stay as square to the floor as possible.
- -The elbow stays close to the torso through the press.
- -The trunk resists rotating toward the free-arm side.
- -Depth is consistent rep to rep.
흔한 실수
- -Twisting the torso open to shorten the lever.
- -Bouncing out of the bottom with a hip kick.
- -Placing the hand too far from the body's midline.
- -Attempting it before archer push-ups are strong and clean.
프로그래밍 노트
- -Train 3 to 5 sets of 1 to 5 reps per side as a strength skill.
- -Progress via archer push-ups and hand-elevated single-arm reps first.
- -Keep total quality reps low; grinding ugly reps reinforces the twist.