CHEST & SHOULDERS & ARMS (Intermediate/Advanced)
Squat down on your toes and lean forward, placing your hands shoulder width on the floor. Move your arms out until they are supporting your elevated body and extended just in front of your head. Tighten your spinal muscles and put a slight bend in your hips, transferring your body weight forward onto your arms. If you cannot fully support yourself, it is permissible to lower your knees to the floor. Now lower your torso until your face is just above the floor. Hold momentarily and then contract your triceps, pulling yourself back to the starting position.