A full-body press that trains the chest and triceps while demanding real trunk control.
How To
Set your hands slightly wider than your shoulders with your fingers spread.
Squeeze your glutes and brace so your body forms one straight line from head to heels.
Lower your chest to within a fist of the floor, elbows tracking back at around 45 degrees.
Press the floor away and finish by pushing your upper back apart at the top.
Watch Out
The set becomes a lower-back exercise. Brace first, then start the rep.
Chin should stay tucked; your chest touches first, not your face.
Fewer full-range reps beat twenty partials every time.
Coaching
Too hard? Elevate your hands on a bench. Too easy? Elevate your feet or slow the lowering.
Three seconds down, one second up is the fastest way to make bodyweight feel heavy.
Stop two reps short of failure on every set except the last.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Chest · Barbell
Upper Chest · Dumbbell
Triceps · Barbell