Support yourself facedown on the ground, with arms extended, hands shoulder-width (or more) apart, and feet touching or slightly apart:
- Inhale and bend the elbows to bring the rib cage close to the ground with out arching the low back excessively.
- Push back up to complete arm extension.
- Exhale at the end of the movement.
This movement is excellent for the pectorals major and the triceps brachii.
Varying the tilt of the chest focuses the work on different parts of the pectorals:
- Feet higher isolates the clavicular head of the pectoralis major.
- Chest higher isolates the inferior part of the pectorlis major.
Varying the width of the hands focuses the work on the different parts of the pectorals.
- Hands wider isolates the lateral part of the pectoralis major.
- Hands closer together isolates the sternal head of the pectoralis major.
