1. Place your feet on a bench or chair and face the floor with your upper body.
2. Place your hands directly out to your sides, fingers facing forward.
1. Slowly push your body upwards until you are parallel with the floor.
2. Slowly bring your body back to the starting position with your nose inches from the floor.
• Keep your hips perfectly straight. If you lift your hips to generate leverage, you will risk lower-back strain.
• Do not arch your back as you push yourself upwards or you will reduce the amount of work done by the chest.
• Do not bounce yourself off the floor. Again, this reduces the amount of chest work and risks injury to the chest muscles.
• Keep your palms facing forwards and your wrists straight.
Wide grip: Using an arm spacing one and a half times shoulder width apart places more emphasis on the pectorals (especially the outer part) and less on the triceps.
Narrow grip: Using a shoulder-width arm spacing places more emphasis on the triceps and the inner pectorals.