1. Starting Position:
- Begin in a high plank position. Place your hands shoulder-width apart on the ground, with your palms flat.
- Your feet should be hip-width apart, and your body should form a straight line from your head to your heels. Engage your core to maintain stability.
2. Movement:
- Slowly bend your elbows to lower your forearms toward the ground, keeping your elbows close to your head. Your forearms should move backward as if you're trying to bring your forehead down towards the ground, following a downward motion.
- Ensure your body remains in a straight line throughout this movement. Avoid arching your back or letting your hips sag.
3. Lowering Phase:
- As you lower your body, inhale deeply. Go as low as possible without compromising your form. Ideally, your forearms should come close to the ground.
- Focus on feeling the stretch in your triceps and upper arms during this phase.
4. Returning to Start:
- Exhale as you press through your palms to extend your arms back to the starting position.
- Avoid fully locking out your elbows at the top of the movement; keep a micro-bend to maintain tension in your triceps.
5. Repetitions:
- Perform 8-12 repetitions for 2-3 sets, taking short breaks in between if needed.
6. Safety Tips:
- Keep your core engaged and ensure your hips do not rise or drop during the movement.
- If you feel strain in your shoulders or neck, stop the exercise and adjust your form or seek guidance.
