Exercise Setup

Holding the arms forward is acceptable but makes the drill slightly harder. Distance from the wall determines exercise difficulty: closer is easier, farther is harder. The back leg in the staggered stance is the leg being stretched. The supporting arm should actively push the body away from the bench throughout the movement. The back leg serves as the main support while the other leg stays straight. Weight should stay loaded through the heels throughout the drill. The spacer helps maintain position during the exercise. The press upward must be straight and controlled, with no lateral or asymmetrical shifting. Key cues include keeping the heel dug in, lifting the butt only slightly, maintaining the 45-degree arm angle, rotating palms outward, and making arms long during each exhale. Two or three pillows or foam pads are placed beneath the resting leg for support. One hand is placed on the book or plank, either flat or on the fist depending on comfort. The starting position requires feet approximately hip-width apart, with one foot stepped slightly forward and the other back. A book or a plank can be used as the support surface for the drill. The hips are lightly tucked before initi…