Brace core and glutes, maintain a straight body. Inhale, bend elbows to lower chest. Keep elbows at a 45-degree angle. Exhale, push through palms to extend arms. Retract shoulder blades at the top. Repeat, keeping body rigid.
Maintain a rigid, plank-like body position throughout the exercise to protect your lower back and ensure stability. Keep your elbows tucked in close to your body, forming a 45-degree angle with your torso to avoid shoulder impingement and maximize chest engagement. As you push through your palms, actively focus on pushing your chest forward to fully contract your pectoral muscles. Engage your core muscles tightly, drawing your belly button towards your spine, to stabilize your torso and prevent excessive arching or rounding of your back. Fix your gaze downwards towards the floor to help maintain a neutral spine and prevent neck strain. Consciously depress your shoulders, pulling them down and away from your ears, to prevent upper trap tension and promote proper shoulder blade movement.