Enger Liegestütz

So führst du sie aus

1. 1Preparation and positioning. Use a non-slip surface or stable handles. Place the hands and feet so the prescribed body line and range can be repeated without the equipment shifting. Place the hands narrower than the standard push-up while keeping the wrists in a tolerable position.
2. 2Starting position. Set the hands and feet in the prescribed relationship, extend the elbows, and stack the ribcage over the pelvis. Keep the elbows close enough to change the press without pinning them against the ribs.
3. 3Eccentric phase. Lower the body as one coordinated unit through the defined elbow and shoulder path. Allow normal scapular movement without collapsing or creating depth through the lower back.
4. 4Bottom position. Reach the fixed depth marker without bouncing, twisting, or losing hand contact. Use only the range that can be reversed under control.
5. 5Concentric phase / lockout. Press the support away and return to the prescribed lockout or top position. Press through the hands while maintaining the trunk line and controlled scapular movement.
6. 6Breathing and bracing. Inhale during the descent as appropriate, maintain moderate trunk and glute tension, and exhale through the press or landing preparation.
7. 7Valid rep. A valid repetition uses the stated hand position, depth, body line, and assistance standard from start to finish. The close hand relationship and range are maintained throughout the set.

Häufige Fehler

• Sagging or piking

  Korrektur: Stack the ribcage over the pelvis and reduce the difficulty before the trunk becomes the limiter.

• Elbows escaping

  Korrektur: Choose a repeatable elbow path that keeps the shoulders controlled rather than forcing a universal angle.

• Bouncing the bottom

  Korrektur: Lower to a fixed marker and reverse without rebound.

• Pinning the elbows

  Korrektur: Use a slightly wider close position that permits a smooth forearm and shoulder path.

Sicherheit

• Handposition, Bewegungsumfang, Erhöhung, Instabilität, Asymmetrie und Landemechanik können die Belastung deutlich verändern; ein normaler Liegestütz ist kein allgemeiner Ersatz für jede Variante.
• Wähl Aufbau, Last, Unterstützungsgrad und Ausstiegsstrategie so, dass der definierte Standard gehalten werden kann; trainier nicht trotz akuter, scharfer, elektrisierender oder zunehmender Symptome weiter.

Progressionen & Alternativen

• RegressionErhöhter Liegestütz— Reduce relative load while maintaining the close hand position.
• ProgressionLiegestütz mit Zusatzgewicht— Add external load only after the close-grip standard is stable.
• AlternativeLiegestütz— Use the standard hand position when wrists or shoulders prefer it.