Instructions
Preparation
- Kneel on floor with bench or elevation behind body. Position hands on floor slightly wider than shoulder width. Place feet on bench or elevation. Raise body body in plank position with body straight and arms extended.
Execution
- Keeping body straight, lower upper body to floor by bending arms. To allow for full descent, pull head back slightly without arching back. Push body up until arms are extended. Repeat.
Comments
- Range of motion will be compromised if grip is too wide. Higher elevations will not involve sternal head of pectoralis major. Lower elevations will target sternal head of pectoralis major but still involve clavicular head of pectoralis major as a synergist.
Easier
- Resistance can be reduced by using lower elevation or performing standard pushup.
- Push-up
Harder
- Placing feet on higher elevation will make this exercise more challenging.
Classification
| Utility: | Basic or Auxiliary |
| Mechanics: | Compound |
| Force: | Push |