A bodyweight press with the feet elevated on a flat bench and the palms on the floor. The demonstrated version uses the toes and forefeet on the bench, with knees unsupported, and trains the chest, front shoulders and triceps through a feet-elevated pressing angle.
Set a stable flat bench behind you and place both palms on the floor about shoulder-width apart.
Support the toes and forefeet on the bench with the toes bent against the support; keep the knees off the bench and the body aligned.
Bend both elbows and lower your chest toward the floor while the feet keep the same contact.
Press through both palms to return to near-straight arms without lifting the hips first.
Check that the bench cannot slide under foot pressure.
Maintain toe/forefoot support rather than placing the tops of the feet on the bench.
Move the shoulders, trunk and legs together.
Exhale on the press and inhale on the descent.
Changing the foot contact onto the tops of the feet during the toes-supported version.
Dropping the pelvis and arching the lower back.
Piking the hips or reaching the head forward to shorten the press.
Using a moving or unstable bench.
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