Starting position: plank over top of bench with both hands astride bench

Action: lower into pushup position and drop torso down to bench, execute a back extension, return hands and toes to floor, press back up to plank position

Progressions: use a lower bench to increase range of motion

Regressions: use a higher bench to reduce range of motion, complete fewer repetitions

Cueing: maintain neutral spine, avoid dropping head or sinking hips

Repetitions: complete 16 repetitions