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Set up with shoulders stacked over the working joint, core braced, and a stable base.
1. Form a diamond shape with your thumbs and index fingers under your chest.
2. Lower under control keeping elbows close to the body.
3. Press back up to full extension.
Exhale as you push away from the body, inhale on the way back.
Flaring the elbows too wide, arching the lower back, and rushing the lockout.
Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.
Beginner: Perform on knees.
Intermediate: As described.
Advanced: Elevate feet on a step.