Push-up ► push up

Push-up position, legs placed on the long bench; bend and stretch arms (lower and raise upper body).

Attention:
No hollow back, tense torso, elbows bent approx. 45° from upper body ("A" shape with arms), shoulders fixed and pulled down towards hips.

Lighten:
Support your arms on the long bench instead of your legs; lower your upper body less (hardly bend your arms); normal push-ups (arms and legs on the floor).

Harder:
Additional weight (on the back); unstable support for the arms.

Variant:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 long bench

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)