钻石俯卧撑

动作介绍

基本信息

目标肌肉:肱三头肌 运动类型:力量 所用器械:徒手/自体重
力学:复合 发力类型: 经验水平:初学者
相关部位:肩膀/三角肌

动作图解

目标肌肉群

操作方法

    The close grip push up is a variation of the push up that focuses on hitting the triceps. Set up by placing your palms on the floor with your thumbs touching on another.

    Extend your legs back so that only your toes are touching the floor and your body is straight.

    Bend slightly at the elbows to keep tension in your triceps.

    Keeping your body straight, slowly lower yourselfas far as possible without hitting the floor.

    Pause, and then push back up to the starting position without locking your elbows out.

    Repeat for desired reps.

Exercise Tips:

    Keep your elbows tucked in at your side throughout the set.

    Don't lock your elbows out. This takes the tension off the triceps and makes the exercise less effective.

    The close grip push up is a good finishingexercise or a second exercise in a superset.