Resistance Band Push-up
Resistance band push-up er en progressiv kropsvægtsøvelse, der tilføjer ekstern modstand til en almindelig armbøjning. Elastikken øger sværhedsgraden i toppen af bevægelsen, hvilket kræver større kraft fra brystmuskler og triceps for at fuldføre strækket.
Sådan gør du
- Før en træningselastik hen over din øvre ryg og hold en ende under hver hånd.
- Indtag en standard armbøjningsposition med hænderne placeret lidt bredere end skulderbredde.
- Sænk brystet mod gulvet ved at bøje i albuerne.
- Pres dig selv op igen mod elastikkens ekstra modstand.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your body in a straight line from head to heels.
- Brace your core and squeeze your glutes.
- Tuck your elbows at a 45-degree angle from your torso.
- Press the floor away evenly as you return to the top.
Vejrtrækning: Inhale as you lower your chest toward the floor, and exhale powerfully as you press back up against the band.
Almindelige fejl
- Sagging hips, which strains the lower back and reduces chest activation.
- Flaring elbows out to the sides, which places extra stress on the shoulder joints.
- Using a band that is too thick, which compromises full range of motion.
- Dropping the head downward, which creates unnecessary tension in the neck.
Aktiverede muskler
Primære: brystmuskler. Sekundære: triceps, skuldre, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–12 reps, rest 60 s
Tab dig
3–4 sets × 10–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 6–12 reps, rest 90 s
Lettere, sværere og alternativer
Pas på, hvis…
- If you feel sharp shoulder discomfort, ease off and choose a gentler push-up variation.
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How do I keep the band from rolling up my back?
Placing the band slightly higher on your upper back and wearing a shirt that is not overly slick helps keep the band in place during movement.
What if the band hurts my hands?
You can wear workout gloves or fold a small towel under your palms where you grip the ends of the band.
Can I do these from my knees if standard push-ups are too hard?
Yes, performing them from your knees is a great way to build confidence before progressing to full straight-leg push-ups with the band.