This is a nice total body, strong core finisher (post) chest training.

A compression drill works the core, chest, shoulders, and lower body. Best performed alone – if you face plant. Gets the heart rate up.


    • Hold for time
    • Keep the elbows tucked and ensure that the wrists and elbows are warmed up prior
    • Have an even solid grip so that the elbows and wrists are strong and the fingers, palms are in full contact with the bench. These little guys are supporting your entire body-weight so a balanced grip is essential here
    • In the straddle position draw up through the pelvis for lift
    • The abs are drawn into the spine (not pooched out) a common form mistake for developing a strong core.

Happy training!

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