This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Place the hands slightly wider than shoulder width on the edge of a stable bench or table; walk the feet back until the body forms a straight line from head to heels.
- 02
Brace the abs and glutes, keep the shoulder blades steady and look just ahead of the hands.
- 03
Inhale and bend the elbows to lower the chest toward the edge, upper arms about 45 degrees from the torso, until the chest is close to the edge.
- 04
Exhale and press back up to straight arms, keeping the body in one straight line throughout.
Common mistakes
- Sagging hips or piking the hips up so the body is not a straight line.
- Using an unstable support that slides.
- Flaring the elbows straight out to the sides.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.