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1. 1

   Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.

2. 2

   Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.

3. 3

   Lower yourself until your chest almost touches the floor as you inhale.

4. 4

   Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.

5. 5

   After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.