Necə edilir

1. 1

   Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.

2. 2

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

3. 3

   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.

4. 4

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