Position

Sit on the edge of a bench with your hands placed next to your hips, fingers facing forward, and feet flat on the floor.

Movement

• Press down through your hands to lift your body off the bench, keeping your elbows close to your sides and your core engaged.
• Lower your body by bending your elbows until your upper arms are parallel to the floor, then press back up to the starting position.

Breathing

Inhale as you lower your body and exhale as you press back up.

Tips

• Keep your core engaged and your back straight throughout the movement to maintain proper form.
• Avoid using momentum to lift your body, as this can strain the shoulders and reduce the effectiveness of the exercise.
• Adjust the height of the bench or chair to increase or decrease the difficulty of the exercise, starting with a higher surface for less resistance and gradually progressing to a lower surface as you build strength.