Muscle groups
Back, Biceps, Core, ShouldersDescription
You may turn the pbars outward slightly, this will reduces] stress on the wrists and make it easier to squeeze inward and create tension.Assume a push position, PPT (Posterior Pelvic Tilt), brace your core, legs together.
Walk your feet towards you, so you're leaning forward slightly, your shoulders are in front of your hands.
Note : the further your lean the more challenging it will be, adjust position according to your level and complete the reps with the best form possible.
Start with your scapulua protracted. Create global tension in a strong hollow position.
Maintain that tension as you bend your arms. Your shoulders should move forwards and your elbows stay above your hands, don’t let them drift backwards. Keep your core braced, PPT, and whole body tight.
Pause at the bottom and then drive up, without letting your core lengthen. Arms are straight at the top, fully protracting the scapula. Repeat for repetitions.
If you find your back arching, or cannot keep you hips in line, then adjust your hands position closer to your shoulder and away from your hips to regress the exercise.