Incline Push-up – Smalt Greb
Incline Push-Up med smalt greb er en styrkeøvelse med egen kropsvægt, der fokuserer på triceps. Det smalle greb på en forhøjet overflade reducerer belastningen, samtidig med at triceps aktiveres mere, hvilket gør det til en begyndervenlig variation til at opbygge styrke i overarmenes skubbe-muskulatur.
Sådan gør du
- Placer dine hænder tæt sammen på en forhøjet overflade og træd dine fødder tilbage, så din krop danner en lige linje i en skrå position.
- Hold dine albuer tæt ind til siden gennem hele bevægelsen.
- Sænk brystet mod overfladen ved at bøje i albuerne.
- Pres dig selv tilbage til udgangspositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Place your hands close together on an elevated surface.
- Keep your elbows tucked tightly against your ribs.
- Maintain a straight line from your head to your heels.
- Lower your chest smoothly toward the surface.
- Press firmly through your palms to return to the start.
Vejrtrækning: Inhale as you slowly lower your chest toward the surface, and exhale steadily as you press back up to the starting position.
Almindelige fejl
- Flaring your elbows out wide shifts the work away from your triceps and places unnecessary stress on your shoulder joints.
- Sagging your hips or lower back breaks your straight body line and reduces core activation.
- Using too low of an incline before you are ready makes the movement too difficult and can cause you to compromise your form.
Aktiverede muskler
Primære: triceps. Sekundære: bryst, skuldre.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 10–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den lettere
Pas på, hvis…
- If you feel sharp wrist or shoulder discomfort, ease off, try a higher incline surface, or choose a gentler movement.
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Where should I feel this exercise working?
You should primarily feel your triceps working on the back of your arms, along with some effort in your chest and shoulders.
How high should the incline surface be?
Choose a height, such as a sturdy countertop or the back of a couch, that allows you to complete your reps comfortably with good form. A higher surface is easier.
What if I feel this in my wrists?
Ensure your weight is distributed evenly across your entire palm and fingers, or try using push-up handles to keep your wrists in a neutral position.