Push-up position, but with hands placed well in front of the shoulders (10–30 cm or more, depending on your level). Arms are straight, elbows ‘soft’, legs also straight, feet hip-width apart or closer together. Abdomen, buttocks and legs actively tensed. Push actively from the shoulders (protraction), maintain a straight body line as far as possible (head in a neutral position – gaze towards the floor) and continue to breathe calmly.
Attention:
Avoid arching your back too much, do not let your shoulders slump or sag, do not raise your hips too high (compensatory movement), do not lean forward too far without control, do not overextend your elbows, and do not lift your head or look straight ahead.
Lighten:
Place your hands further back or simply hold a push-up position (high plank); keep your knees on the floor (knee plank); place your hands on a raised surface (e.g. a bench or box); widen your stance.
Harden:
Move your hands further forward; bring your feet closer together; shift your weight onto your back: hold the position on one leg, one arm, or with an arm and leg crossed; move dynamically forwards and backwards; transition into a proper planche lean (hands remain under the shoulders, but actively lean your body forwards).
