- Kneel in front of a bench, placing your elbows on with palms facing up while holding the dowel at shoulder width.
- Sit your hips back onto your heels, pressing the head in between the arms.
- You should feel a stretch in your lats, triceps and deep in the shoulder joint.
- You can add movement (bend-extended arms) to mobilise the shoulder joint.
- Bring yourself to a strict push-up position
- Tap the hand of the working arm on the ground to find your balance. Raise opposite limbs till they are parallel to the ground
- Hold for a split second and then try to bring your elbow to your opposite knee by driving both towards the centre of the body.
- Spine might curve slightly but you should not shift your hips during the movement.
- Bring yourself to a strict push-up position
- Raise opposite limbs till they are parallel to the ground
- Hold for a split second and then try to bring your elbow to your opposite knee by driving both towards the centre of the body.
- Spine might curve slightly but you should not shift your hips during the movement.
- Bring yourself to a strict push-up position
- Maintain a toe placement roughly at shoulder width (the wider the leg stance the easier the exercise - the narrower the stance the more difficult it becomes.
- Tap your opposite shoulder with your fingertips.
- Do not tilt or shift your hips. Do not round or arch your back.
