Get in a push – up position, but put your hands on the ground so that they’re underneath your shoulders. Putting your hands closer together targets the triceps better.
Your body should be forming a straight line from the ankles to your head. Squeeze your glutes and flex your abs. Keep these contractions throughout the whole movement.
Lower your body down so that your chest slightly touches the ground. Tuck your elbows while lowering down so your arms form a 45 degree angle with the body in the bottom position. Hold for a few seconds and then push the body back up to the original position as quick as you can.
Step by Step
- Lie face down on the ground and keep your body straight with your toes on the ground and put the hands wider than shoulder width. Make sure your torso is up with your arms completely extended.
- Lower your body down so that your chest slightly touches the ground and inhale.
- Use your pectoral muscles to press the upper body back up to the original position and squeeze the chest. Exhale during this step.
- Pause for a second at the contracted position and then repeat the movement.
- If you are a beginner and don’t have enough strength to perform it, you can either perform the movement against a wall or bend your knees to decrease the intensity.
- If you’re more advanced, you can put your feet at a high surface (like a bench) to increase the intensity and to hit the upper chest more.