equipment

Bodyweight

sets

3

reps

10-20

rest

45-60 sec

1. Place your hands on the floor slightly wider than shoulder width.
2. Extend your legs behind you and rest on the balls of your feet.
3. Set your body in a straight line from head to heels.
4. Brace your midsection and squeeze your glutes.
5. Position your shoulders directly over or just ahead of your hands.

1. Lower your chest toward the floor by bending your elbows.
2. Keep your elbows at roughly 45 degrees from your torso rather than flared out.
3. Lower until your chest is close to the floor, keeping your body in one line.
4. Press back up through your hands until your arms are extended.
5. Keep your hips level throughout and begin the next repetition.

Inhale as you lower toward the floor, exhale as you press back up.

• Keep your body in one straight line — no sagging or piking.
• Keep your neck in line with your spine rather than craning it up.
• Push the floor away as you press up.
• Keep your elbows moderately tucked.
• Regress to hands on a raised surface if you cannot hold the line for the full set.

• Letting the hips sag toward the floor.
• Raising the hips into a pike position.
• Flaring the elbows straight out to the sides.
• Only lowering partway down.
• Dropping the head toward the floor ahead of the chest.

From arms extended down until the chest is close to the floor. If full range breaks your body line, raise your hands onto a bench or bar and work through the full range from there.