Close-grip Push-up

Bölge

Kol

Hedef kas

Triceps

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

Göğüs (alt), Göğüs (üst), Ön omuz

Close-grip Push-up nasıl yapılır?

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1. 1

   The Close-grip Push-up is an effective upper body exercise that primarily targets the triceps, chest, and shoulders, enhancing muscle strength and endurance. It's an excellent workout for both beginners and advanced fitness enthusiasts as it requires no equipment and can be modified to match any fitness level. Individuals may opt for this exercise to improve their upper body strength, promote better posture, and increase their functional fitness for everyday activities.

2. 2

   Extend your legs behind you and balance on the balls of your feet, forming a straight line from your head to your heels.

3. 3

   Lower your body towards the floor by bending your elbows, keeping your body straight and your elbows close to your sides.

4. 4

   Push your body back up by extending your arms, keeping your body straight and your core engaged.

5. 5

   Repeat the exercise for the desired amount of repetitions, making sure to maintain the correct form throughout.

6. 6

   İpucu: Maintain Proper Body Alignment: Keep your body in a straight line from your head to your heels. Avoid arching your back or sagging your hips, as this can lead to lower back injuries. Engage your core muscles to help maintain this alignment throughout the exercise.

7. 7

   İpucu: Control Your Movement: Don't rush through the exercise. Lower your body in a controlled manner until your chest almost touches the floor, then push back up to the starting position. This not only maximizes muscle engagement but also reduces the risk of injury.

8. 8

   İpucu: Elbow Position: Keep your elbows close to your body as you perform the exercise. Flaring your elbows out can put unnecessary stress on your shoulder joints and reduce the effectiveness of the exercise on your tr