라이브러리로시작 
끝 
운동 라이브러리
Svend Press
A standing press-out squeezing plates between flat palms, used to load the inner-chest squeeze function of the pecs with light weight.
가슴기타Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두전거근
장비
기타
패턴
Horizontal press
준비 자세
- 01Stand tall with feet hip width and knees soft.
- 02Press one or two small plates flat between the palms at mid-chest height.
- 03Point the fingers forward and squeeze the plates hard before moving.
- 04Pull the ribs down and brace so the lower back does not arch.
수행
- 01Squeeze the plates together as hard as possible throughout.
- 02Press the plates straight out from the chest until the elbows extend.
- 03Pause briefly at full extension while maintaining the squeeze.
- 04Pull the plates back to the sternum under control.
체크포인트
- -Plates stay glued together with visible pec tension.
- -Press path is horizontal at mid-chest height.
- -Torso stays upright without leaning back.
- -Constant tension with no rest at either end.
흔한 실수
- -Using plates so heavy the squeeze disappears.
- -Letting the plates drop below chest height during the press.
- -Leaning back to fake range of motion.
- -Relaxing the squeeze at lockout.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 slow reps with 2.5 to 10 lb plates.
- -Works well as a finisher or a pre-press activation drill.
- -Progress by adding a pause at lockout rather than jumping in load.