Frames from Coach Cole's demo in the Corebound videos.
Setup
Brace the bench against a wall so it cannot slide. Put your hands on the edge, just wider than your shoulders, and walk your feet back until your body forms a straight line.
Step by step
- Hands on the bench edge, just wider than shoulders.
- Body in one straight line.
- Lower your chest to the bench.
Cole's tip
The higher your hands, the easier the rep. A kitchen counter or wall works too, so there is a level for everyone.
Common mistakes
- Hips sagging or piking up.
- Elbows flared straight out to the sides.
- Half reps that stop short.
Make it easier or harder
Easier option
Hands on something higher (counter or wall).
Harder option
Floor push-up, or 3-second lowering.
Safety
- Make sure the bench or surface can’t slide away from you.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
