Close Push Ups
Close Push Ups er en styrkeøvelse med egen kropsvægt, der rammer triceps. Ved at placere hænderne tæt sammen øges aktiveringen af triceps sammenlignet med almindelige push-ups, samtidig med at bryst og skuldre trænes som sekundære muskler.
Sådan gør du
- Start i en push-up position med hænderne placeret direkte under brystet, tættere sammen end skulderbredde.
- Hold albuerne tæt ind til siden, mens du sænker brystet mod gulvet.
- Sænk dig ned, indtil brystet næsten rører gulvet.
- Pres gennem håndfladerne for at skubbe dig tilbage til udgangspositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Place your hands directly under your chest, closer than shoulder-width.
- Keep your elbows tucked tightly against your sides.
- Engage your core to maintain a straight line from head to heels.
- Lower your chest smoothly until it nearly touches the floor.
- Press through your palms to push straight back up.
Vejrtrækning: Inhale as you slowly lower your body toward the floor, and exhale as you press back up to the starting position.
Almindelige fejl
- Flaring your elbows outward puts unnecessary stress on your shoulder joints and shifts work away from the triceps.
- Sagging your hips strains your lower back and reduces the strength of your core engagement.
- Partial range of motion prevents you from fully working the triceps and chest through the entire movement.
Aktiverede muskler
Primære: triceps. Sekundære: bryst, skuldre.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–12 reps, rest 60 seconds
Tab dig
3 sets × 8–12 reps, rest 45–60 seconds
Opbyg muskelmasse
3–4 sets × 6–10 reps, rest 90 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel wrist or elbow discomfort, ease off or choose an incline variation to reduce joint strain.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
Få denne i din plan
Opret en gratis konto for at få en AI-bygget plan, der fletter øvelser som denne ind i din uge.
Start gratis →Ofte stillede spørgsmål
Where should I feel this exercise?
You should feel the work primarily in the back of your upper arms (triceps), with secondary effort in your chest and shoulders.
What if my wrists hurt during close push-ups?
If your wrists feel uncomfortable, try performing them on your knuckles or using push-up handles to keep your wrists in a neutral position.
How often can I do close push-ups?
2 to 3 times per week is a great starting frequency to allow your triceps and shoulders adequate recovery time.