Muscle groups

Triceps, Chest, Core, Shoulders, Latissimus, Glutes


Place your hands on an elevated surface, such a box or bench. Hands a slightly wider than shoulder width apart, arms straight, and perpendicular to your body. Legs together, extended behind you.

Tuck your tailbone (Posterior Pelvic Tilt) Your body should form a straight line from your head to your heels.
Create total body tension, brace the core, squeeze the glutes. Maintain this position throughout, and keep your neck neutral.

Inhale at the top, and begin bending your elbows, keeping them tucked into your body, not wider than 45 degrees. Stay tight as you descend, and lower your body until your chest touches the box or bench. Don’t let your hips sag at any point.

Pause at the bottom, and then push yourself up, exhaling and driving down into the bench. It can help generate tension by screwing your shoulders into their sockets (think about squeezing your armpits and screwing your hands outward).

Full extend your arms at the top, squeezing the triceps. Repeat for repetitions.

Note : Control the difficulty by adjusting the height at which you elevate your hands. As you get stronger working your way closer to the floor.

Movement Group


Required Equipment