Muscle groups

Back, Triceps, Chest, Shoulders


Set up from a kneeling position, feet together, hands about shoulder width apart. Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes and raise your knees, there should be a straight line from your head to your heels.

Generate total body tension, gripping the floor, squeezing your armpit, glutes and core engaged.

Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the floor, maintaining tension throughout the movement until your body contacts with the ground.

Place your knees on the floor and push back to the starting position. Your shoulder blades should protract as you push to the top of the movement.

Repeat for the required amount of repetitions.

Avoid flaring your elbows. Don't allow your hips to sag, or back to arch at any point, your whole body should be engaged throughout.

Movement Group


Required Equipment