| Main Muscle Targeted | Chest |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | Shoulders, Triceps |
| Equipment | None |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Push |
| Sport |
Male Version
Female Version
Male variant
Male variant
Female variant
Female variant
Instructions
1) Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.2) Next, lower yourself downward until your chest almost touches the floor as you inhale.
3) Now breathe out and press your upper body back up to the starting position while squeezing your chest.
4) After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.