Breathing
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
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Strength movement using Body Only.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
Maintain good posture, and place your free hand behind your back. This will be your starting position.
Lower yourself by allowing the elbow to flex until you touch the ground.
Descend slowly, and reverse direction be extending the arm to return to the starting position.
Technique guidance
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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