MOVEMENT, EXPLAINED
Where it works.
Primary
- Chest
Supporting
- Triceps
- Shoulders
- Abdominals
The chest, elbow extensors and front shoulders work together. A higher hand support reduces the challenge.
A simplified surface-muscle illustration. Colours show general roles, not activation percentages, a scan or your personal effort. Technique and variation change the emphasis.
Explore ACE’s exercise reference ↗Place hands on a fixed counter or wall. Keep your body in a line and lower with elbows angled comfortably.
Set up before the first rep
Clear your training space, check that equipment and supports are stable, and practise the movement without a challenging load. A short practice set helps you decide whether this variation feels suitable today.
Move with control
Place hands on a fixed counter or wall. Keep your body in a line and lower with elbows angled comfortably. Keep the first set easy enough that you can pay attention to that cue. Breathe through the movement and pause if you lose control of the position.
A shorter comfortable range can be a useful starting point. Sharp pain, dizziness or unusual symptoms are reasons to stop, not signals to push through.
Make it easier
Use a taller fixed surface, such as a wall. Change one thing at a time so you can tell whether the adjustment helps. If symptoms persist, ask a qualified professional for an individual assessment.
Use it in a session
Our template uses 6–12 as an example target, with 1–2 working sets to start. Keep a few controlled repetitions in reserve. This is an editorial starting point, not a universal dose for strength or muscle growth.
Record the load and completed repetitions in your log. For time-based carries, record seconds instead. Increase the challenge only when the current version feels repeatable with good control.
What to record
- The variation and equipment you used.
- The load, completed repetitions or seconds, and number of sets.
- Whether the range and pace stayed consistent from start to finish.