Close Grip Push Ups
Close grip push ups er en kropsvægtsøvelse, der rammer brystet med øget fokus på overarmene. Den smalle håndplacering flytter arbejdsbelastningen til triceps og det indre bryst, hvilket gør dette til en yderst effektiv sammensat presseøvelse.
Sådan gør du
- Start i en planke-position med hænderne placeret direkte under brystet, tættere end skulderbreddes afstand.
- Hold dine albuer tæt ind til siden gennem hele bevægelsen.
- Sænk brystet mod gulvet i en kontrolleret bevægelse, mens du holder din core spændt og kroppen i en lige linje.
- Hold en kort pause i bunden, og pres derefter gennem håndfladerne for at vende tilbage til startpositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Place hands narrower than shoulder-width apart under your chest.
- Keep your elbows tucked closely against your ribs as you lower down.
- Engage your core to maintain a straight line from head to heels.
- Press through your palms to return to the starting position.
Vejrtrækning: Inhale as you lower your body toward the floor, and exhale forcefully as you press back up to the starting position.
Almindelige fejl
- Flaring elbows outward, which puts unnecessary stress on the shoulder joints and reduces triceps engagement.
- Sagging hips, which strains the lower back and reduces core activation.
- Partial range of motion, which prevents full muscle contraction and limits the effectiveness of the exercise.
Aktiverede muskler
Primære: bryst. Sekundære: overarme, skuldre.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–10 reps, rest 60 seconds
Tab dig
3 sets × 8–12 reps, rest 60 seconds
Opbyg muskelmasse
3–4 sets × 6–10 reps, rest 90 seconds
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel wrist discomfort, ease off or adjust your hand position.
- If you experience sharp shoulder pain, stop immediately and choose a gentler movement.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Where should I feel close grip push ups?
You should feel the work primarily in your triceps and inner chest, along with tension in your core and shoulders.
What if I can't keep my elbows tucked?
If your elbows flare out, try reducing the range of motion or switch to an easier variation like knee push-ups until your upper body strength improves.
How often can I do these?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.