- Integrated pushing strength.
- Hypertrophy of the anterior deltoids, pectorals and triceps (relatively).
- In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90°.
- Come into plank position with elbows extended, make sure the entire body is in a neutral position.
- Flexing at elbows, lower the body, maintaining neutral spine.
- Push back to starting position without postural compensation.