Shoulders should be in front of wrists, and hips should be in line with the head and ankles.
When your chest is just above the bench (or as low as you can go), press into the ground and propel yourself back to the starting position.
Maintain an erect stance with your feet hip-width apart and your core braced.
Focus throughout on keeping your feet firmly planted on the ground and your core taut.
Face-down on the floor with your forearms on the ground and your elbows directly below your shoulders.
Straighten your legs behind you and tuck your heels.
Step three feet behind you with your right foot and bow both knees to 90-degree angles.
Position your feet approximately hip-width apart and your arms at your sides.
To raise the dumbbells toward your ribcage, squeeze your shoulder blades together and lift through your arms, beginning with your upper back.
With your ankles hip-width apart, hold dumbbells at your sides with your palms facing each other.
Engage your core, glutes, and quadriceps to return your body to a standing position by propelling your weight through your feet.
Your feet should be slightly wider than hip-width apart, and your toes should be pointed out at a 45-degree angle.