Place hands just wider than shoulder width in line with the shoulders with hands on a bench.
Push through your hands extending your elbows.
Bend the elbows lowering yourself until your chest almost touches the bench and repeat.
Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.
Start by placing your hands flat on a bench at just wider than shoulder width and your feet on the ground. Your hands should be directly in line with your shoulders and position your feet at approximately hip width.
With your arms almost fully extended, lower yourself by bending the elbows until your chest almost touches the bench. Then push back up by driving through your palms until your arms are back at the starting position. Your elbows should be pointed outwards at roughly 45 degrees throughout the movement. Keep your core and glutes activated at all times to maintain a straight back. Conduct the movement in a slow and controlled manner for the desired amount of repetitions.
Avoid flaring the elbows out too far where they are out near the shoulder and conduct the movement without arching your back too much.
