• Type: Strength
• Main Muscle Worked: Chest
• Equipment: Body Only
• Level: Intermediate

1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
3. Lower yourself until your chest almost touches the floor as you inhale.
4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Variations: Another way to perform this exercise is to use an exercise ball to elevate your body instead of a flat bench. This adds a level of difficulty due to the instability provided.