How to do it
Lower for a three-count and press back up in one smooth beat.
- 1
Place your hands on an elevated surface such as a bench or step.
- 2
Step your feet back so that your body forms a straight line from your head to your heels.
- 3
Lower your chest towards the elevated surface by bending your elbows.
- 4
Push through your hands to extend your arms and return to the starting position.
Expert tip
Keep your body in a straight line from head to heels, and don't let your hips sag. Focus on a full range of motion to work the chest muscles effectively.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Bouncing the chest off the bench
- ✕Dropping the head toward the bench