Periksa Bentuk Push Up Plus Anda Dengan AI
Unggah video Anda dan dapatkan umpan balik instan tentang postur, ritme, dan koordinasi Push Up Plus Anda.
Cara Kerjanya
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Unggah Video AndaRekam diri Anda dari sudut samping dengan seluruh tubuh dalam bingkai.
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AI Menganalisis Gerakan AndaMengevaluasi koordinasi, tempo, dan postur.
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Dapatkan Umpan Balik yang Dapat DitindaklanjutiLihat skor kinerja dan perbaikan Anda.
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Latihan Secara EfisienPerbaiki teknik Anda dengan setiap sesi.
Referensi
Bagaimana latihan ini seharusnya terlihat
Tip kamera: Letakkan ponsel Anda pada tinggi pinggul, ~6 kaki di samping Anda. Ambil 2–3 rep penuh.

Cek Form

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MP4 / MOV≤45 detik≤200 MBSudut sampingSeluruh tubuh dalam bingkai
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Otot yang dilatih

Bahu

Peralatan yang dibutuhkan

Tanpa Peralatan
Common Push Up Plus Form Mistakes
  • Pinggul yang kendur atau punggung bawah yang melengkung selama bagian plank, kehilangan keterlibatan inti.
  • Gagal untuk sepenuhnya memprotraksi tulang belikat di bagian atas, tidak mendapatkan gerakan 'plus'.
  • Membengkokkan siku selama fase protraksi bahu; lengan harus tetap lurus.
  • Mengangkat bahu ke arah telinga alih-alih mendorongnya ke bawah dan ke depan.
  • Pinggul terangkat terlalu tinggi, membentuk bentuk 'V' terbalik.
Push Up Plus Form Checking Tips
  • Pertahankan garis lurus dari kepala hingga tumit Anda sepanjang gerakan, menjaga inti Anda kencang dan bokong Anda tertekan.
  • Dorong lantai menjauh dari Anda secara aktif, fokus pada gerakan yang berasal dari tulang belikat Anda yang terpisah, bukan dari siku Anda yang membengkok.
  • Jaga leher Anda netral, melihat sedikit ke depan atau ke bawah untuk menjaga perataan tulang belakang.
Mengapa Bentuk yang Tepat Penting untuk Push Up Plus

Bentuk yang tepat untuk Push Up Plus sangat penting karena secara khusus menargetkan serratus anterior, otot kunci untuk stabilitas tulang belikat dan kesehatan bahu secara keseluruhan. Bentuk yang salah dapat menyebabkan aktivasi otot yang tidak efisien, meningkatkan risiko impingement bahu atau ketegangan punggung bawah dengan mengorbankan stabilitas inti dan mekanika skapula.

Pertanyaan yang Sering Diajukan

The most common mistakes in a Push Up Plus often involve:

  1. Sagging Hips: This indicates a lack of core engagement. Fix: Actively squeeze your glutes and brace your abs as if preparing for a punch.
  2. Bending Elbows: The 'plus' portion is a pure scapular movement. Fix: Keep your arms completely straight and focus on pushing your upper back towards the ceiling.
  3. No Full Protraction: Not pushing high enough through the shoulder blades. Fix: Think about pushing your hands through the floor to maximize the serratus anterior engagement.
  4. Shrugging Shoulders: Allowing the shoulders to creep up towards your ears. Fix: Keep your shoulders depressed and away from your ears, engaging your lats.

You can tell if your Push Up Plus form is correct by checking several points:

  • Body Alignment: You should maintain a straight line from your head, through your shoulders and hips, down to your heels.
  • Arm Position: Your arms should remain locked straight throughout the 'plus' phase.
  • Scapular Movement: You should feel your shoulder blades glide apart as you push up, and come together as you lower.
  • Targeted Sensation: You should primarily feel the work in the muscles along the sides of your rib cage (serratus anterior) and your core, rather than primarily in your triceps or lower back.

Poor form during the Push Up Plus can lead to several injuries:

  • Shoulder Impingement: Failing to activate the serratus anterior properly can lead to a lack of upward rotation of the scapula, contributing to shoulder impingement syndrome.
  • Lower Back Pain: A sagging lower back puts undue stress on the lumbar spine.
  • Wrist Strain: Improper hand positioning or a collapsed core can shift too much weight onto the wrists.
  • Elbow Strain: Bending the elbows during the 'plus' can put unnecessary stress on the elbow joints, diverting tension from the intended muscles.

For the Push Up Plus, which is a bodyweight exercise, 'reducing weight' typically means modifying the leverage or intensity. Yes, you absolutely should reduce the difficulty to improve form if you're struggling. This could involve:

  • Performing it on your knees: This reduces the bodyweight load and allows you to focus purely on the scapular movement.
  • Doing it against a wall or an elevated surface: This further decreases the resistance and makes it easier to isolate the serratus anterior. Prioritizing perfect execution over the full bodyweight version will yield better long-term results for shoulder health and strength.

To improve your Push Up Plus form at home, consider these practical tips:

  • Video Yourself: Use your phone to record your exercise from the side. This allows you to visually identify any sagging hips, bent elbows, or lack of scapular protraction.
  • Practice Wall or Knee Push Up Plus: Start with easier variations where you can master the scapular movement without the full bodyweight challenge. Focus on feeling the muscles along your rib cage.
  • Incorporate Plank Variations: Strengthen your core with planks, side planks, and bird-dog exercises to build the stability needed for a solid Push Up Plus.
  • Slow and Controlled Reps: Perform the exercise very slowly, focusing on each phase of the movement. This helps build muscle awareness and control.