Setup & Positioning
- Place your hands on a sturdy elevated surface (bench, box, or bar), slightly wider than shoulder-width.
- Walk your feet back until your body forms a straight line from head to heels.
- Core braced, glutes engaged, neck neutral.
Key point: “Think of this as a moving plank—your body stays straight the whole time.”
Execution
- Bend your elbows and lower your chest toward the edge of the bench.
- Keep elbows at about a 45-degree angle to your torso.
- Lower until your chest is just above the surface, then press back to start.
Where You Should Feel It
- Lower chest
- Triceps
- Core maintaining plank position
Where You Shouldn’t Feel It
- Lower back sagging from lack of core engagement
- Neck strain from dropping the head
Breathing
"Inhale on the way down, exhale as you press up."
Common Mistakes to Avoid
- Sagging hips – Engage core and glutes.
- Flaring elbows too wide – Keep them at ~45 degrees.
- Incomplete range – Lower until elbows are at least 90 degrees.
