How to do it
Descend for two full seconds to maximize chest tension before pressing.
- 1
Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
- 2
Extend your legs behind you so you are in a plank position.
- 3
Lower your chest towards the elevated surface while keeping your elbows close to your body.
- 4
Push through your palms to extend your arms and return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure your body forms a straight line from your head to your heels and avoid sagging your hips to maintain proper form and target the chest, shoulders, and triceps effectively.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Bouncing the chest off the elevated surface
- ✕Piking the hips upward during the descent