Preparation: Lay with your back flat against a bench or on the floor with your knees bent towards your glutes.
Execution: Using dumbbells, or water bottles in either hand, start with your elbows stacked above your shoulders and wrists stacked with the elbows. Lower the weights so your elbows bend and the weights are in line with your chest. Push upwards so your elbows extend and the weights meet above your chest.
Comments: This movement can also be performed seated using a resistance band. Loop the band so it is around your back and under your armpits. Start with your arms bent, and then extend them outward. Complete this movement 8-10 times for 2-3 rounds.
Preparation: Begin in a table top position with your hips stacked on top of your knees, and your elbows directly under your shoulders. Extend your legs outward so you are now on your hands and toes.
Execution: Bend your elbows so your chest lowers towards the ground, and push back up to the starting position. Complete this movement 8-10 times for 2-3 rounds.
Regression: This movement can also be performed in a modified position from your knees, bench, or the wall. Remember to keep your back straight and body in line.