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운동 라이브러리
Suspended Push-Up
A push-up performed with hands in suspension trainer handles, adding instability that raises pec and shoulder stabilizer demand at any load.
가슴맨몸Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어전거근
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Set the suspension handles a few inches above the floor and equal in length.
- 02Grip the handles and walk the feet back into a plank with hands under the shoulders.
- 03Squeeze the glutes and brace the trunk into a straight line.
- 04Pick a foot position: more horizontal body means harder reps.
수행
- 01Lower the chest between the handles under strict control.
- 02Keep the elbows angled roughly 45 degrees from the torso.
- 03Stop when the hands reach chest level or you lose stability.
- 04Press back up while keeping the straps still and tension constant.
체크포인트
- -Straps stay quiet with no wobble or sawing.
- -Wrists stay neutral over the handles.
- -Hips move in one line with the shoulders.
- -Depth is consistent rep to rep.
흔한 실수
- -Letting the handles drift wide at the bottom.
- -Sagging hips as the set fatigues.
- -Rushing the descent and losing strap control.
- -Setting straps so low that the shoulders dive past safe depth.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps, progressing by walking the feet back.
- -Elevate the feet for a harder overload once flat-body reps exceed 15.
- -Good accessory after a barbell or dumbbell press on upper days.