Support yourslef 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.
This movement is excellent for the pectoralis major and the tricep branchii.
Varying the width of the hands 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 pectoralis major. Varying the width of the hands focuses the work on different parts of pectorals.
- Hands closer together isolates the sternal head of the pectoralis major.
