How to do it
- Sit on the edge and place the hands beside the hips, fingers forward.
- Slide the hips off the edge with the knees bent and feet flat.
- Bend the elbows to lower the hips, keeping the back close to the bench.
- Stop when the upper arms are parallel to the floor, then press back up.
Common mistakes
- Dropping far below parallel.
- Letting the shoulders roll forward.
- Drifting away from the bench.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Straighten the legs, then raise the feet on another bench.
Easier: Bend the knees more and bring the feet closer.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- This position stresses the front of the shoulder. Keep the range short, and skip it if your shoulders ache; close-grip push-ups are a gentler choice.
Swaps
Full gym: Triceps pushdown, Overhead triceps extension, Skull crusher, Close-grip bench press, Close-grip push-up
Dumbbells and a bench: Overhead triceps extension, Skull crusher, Close-grip push-up
Bodyweight only: Close-grip push-up