Place hands at shoulder width in line with the shoulders.
Push through your hands extending your elbows. Keep elbows tucked in.
Bend the elbows lowering yourself until your chest almost touches the bench and repeat.
Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.
Start by placing your hands flat on the ground at shoulder width. Your hands should be directly in line with your shoulders and position your feet at approximately hip width.
With your arms almost fully extended, lower yourself by bending the elbows until your chest almost touches the ground . Then push back up by driving through your palms until your arms are back at the starting position. Your elbows should be tucked in close to the body throughout the movement. Keep your core and glutes activated at all times to maintain a straight back. Conduct the movement in a slow and controlled manner for the desired amount of repetitions.
Avoid flaring the elbows out too far where they are out near the shoulder and conduct the movement without arching your back too much.
