290 kcal
Barbell, Smith Machine, Weight Plate
—
Chest, Front Delts, Triceps
6 min
A classic bodyweight upper-body exercise that strengthens the chest, shoulders, triceps, and core while training full-body tension in a straight line.
Step 1
Get into a strong high plank with your hands under your shoulders and your body in one straight line. Tighten your abs and squeeze your glutes so your hips don’t sag or pike. Keep your gaze slightly down so your neck stays long.
Step 2
Lower your body under control until your elbows are bent about 90 degrees and your chest is just above the floor. Keep your ribs down and your hips level with your shoulders so you don’t arch your lower back. Maintain a steady neck position and keep your elbows angled slightly back, not flared straight out.
Step 3
Press the floor away until your elbows straighten and you’re back in a solid plank. Keep your core tight so your body rises as one unit. Pause briefly at the top, then repeat with the same controlled tempo.
