Close Grip Triceps Push-up
Close grip triceps push-up er en kropsvægtsøvelse, der rammer triceps ved hjælp af en smal håndplacering. Den reducerede håndbredde flytter fokus væk fra brystet og øger belastningen på triceps.
Sådan gør du
- Start i en høj planke-position med hænderne placeret tæt sammen, direkte under brystet.
- Sænk kroppen ved at bøje albuerne, og hold dem tæt ind til siden under hele bevægelsen.
- Sænk dig ned, indtil brystet næsten rører gulvet.
- Pres dig tilbage op til startpositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Place your hands close together directly under your chest in a high plank.
- Keep your elbows tucked tightly against your ribs as you lower down.
- Engage your core and squeeze your glutes to keep your body in a straight line.
- Lower until your chest nearly touches the floor, then press straight back up.
Vejrtrækning: Inhale as you lower your body toward the floor, and exhale steadily as you press back up to the starting position.
Almindelige fejl
- Flaring the elbows out to the sides, which shifts the work away from the triceps and places unnecessary stress on the shoulders.
- Sagging the hips toward the floor, which breaks core tension and places unwanted pressure on the lower back.
- Rushing through the movement using momentum, which reduces the muscular demand on the triceps.
Aktiverede muskler
Primære: triceps. Sekundære: brystmuskler, skuldre.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–10 reps, rest 60 s
Tab dig
3 sets × 8–12 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 6–10 reps, rest 90 s
Lettere, sværere og alternativer
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel wrist or elbow discomfort, ease off and try an elevated variation like an incline push-up.
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What should I do if I feel this in my chest instead of my triceps?
Check your hand placement and elbow position. Make sure your hands are narrow and your elbows stay brushed against your sides rather than flaring outward.
Can I do these on my knees if the full version is too difficult?
Yes, performing them from your knees is a great way to build upper body strength before progressing to a full plank position.
How often can I include close grip push-ups in my routine?
2 to 3 times per week with at least one rest day between sessions is plenty for recovery and strength building.