라이브러리로시작 
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운동 라이브러리
Wide Hand Push Up
A push-up with hands set well outside shoulder width, shortening the range and shifting more of the work onto the pecs and away from the triceps.
가슴맨몸Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
맨몸
패턴
Horizontal press
준비 자세
- 01Place the hands roughly 1.5 times shoulder width apart.
- 02Turn the fingers slightly outward to keep the wrists comfortable.
- 03Set a rigid plank from head to heels with glutes squeezed.
- 04Stack the hands in line with the mid-chest, not the face.
수행
- 01Lower the chest between the hands under control.
- 02Let the elbows travel out and back at about 60 to 75 degrees from the torso.
- 03Descend until the chest is just above the floor.
- 04Press back up and feel the pecs pull the arms toward the midline.
체크포인트
- -Chest, not the head, leads the descent.
- -Wrists stay stacked under the elbows at the bottom.
- -Hips hold the plank line with no sag.
- -Depth is full despite the shorter range.
흔한 실수
- -Going so wide the shoulders pinch at the bottom.
- -Flaring the elbows straight out to 90 degrees.
- -Cutting the rep short because the range feels small.
- -Letting the head poke forward to touch the floor first.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps as chest-biased push-up volume.
- -Elevate the feet or add a vest once 20 clean reps are easy.
- -Alternate with standard-width push-ups to keep triceps work in the program.