1. Starting Position:
- Stand in front of a sturdy surface (like a table or a bench) that is waist-high. Make sure the surface is stable.
- Place your hands on the edge of the surface with your fingers extended and palms facing down.
2. Body Positioning:
- Step back so that your body is at an angle, leaning slightly forward. Your arms should be straight, and your body should form a straight line from head to heels.
- Your feet should be shoulder-width apart for balance.
3. Movement:
- Slowly bend your elbows, lowering your body towards the surface. Your wrists should remain straight, and your elbows should stay close to your sides.
- As you lower your body, focus on pushing down through your fingers and palms while engaging your forearms.
4. Return to Starting Position:
- Push through your hands to return to the starting position, straightening your arms.
- Ensure your core is engaged throughout the movement to maintain stability.
5. Repetitions:
- Aim for 8 to 12 repetitions, depending on your fitness level. Take a short break before your next set if needed.
6. Tips:
- Keep your movements controlled to avoid injury.
- Adjust the incline (higher or lower) based on your strength level. A higher surface makes the exercise easier, while a lower surface increases difficulty.
- Focus on the contraction in your forearms during the exercise.
Remember to warm up before starting your workout and stretch your arms afterward to prevent soreness.
