1
Start in a prone plank position on the ground with hands gripping a dumbbell handle positioned on the floor beneath your chest. Body should form a straight line from head to heels with core engaged.
2
Position feet shoulder-width apart for stability. Grip the dumbbell handle with a neutral grip (both hands on the handle). Ensure shoulders are directly above or slightly forward of the dumbbell. Engage your core and stabilize your shoulder blades.
3
Lower your body by bending the elbows, descending in a controlled manner toward the dumbbell. Keep elbows at approximately 45 degrees from the body. Maintain a rigid neutral spine throughout the descent without allowing hips to sag or pike upward.
4
Press through your hands to extend the elbows and drive your body back up to the starting plank position. Focus on chest contraction to power the movement. Return to full arm extension at the top without locking elbows.