Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
Engage your core and glutes to maintain a rigid body position throughout the movement.
Lower your body by bending your elbows until your chest nearly touches the floor, keeping elbows at a 45-degree angle.
Push through your palms to press your body back up to the starting position with full arm extension.
Breathe in on the way down and exhale on the way up, maintaining a steady rhythm.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15-20 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 25-30 reps or weighted | Strength, high intensity/volume |