WORKS SHOULDERS, CHEST, TRICEPS, ABS, BUTT, QUADS Start on floor in plank on palms. Take 5 seconds to lower body until chest grazes floor (bend elbows back at 45 degrees). Quickly push up to start. That’s 1 rep. Do 3 to 5 reps. That’s 1 set. Do 4 sets.
Lower as far as you can, then hold there for as long as you can. Once you can hold the bottom point for 30 seconds, you are ready to advance.
Also hold push-up at lowest point for 5 seconds, then take 5 seconds to push back up to start.