This strength training exercise works your abdominal muscles, obliques, pectoral muscles and shoulders. It requires no equipment. It allows you to achieve a flat stomach while gaining muscle mass in your chest area. It can be done at home or at the gym. This exercise uses your own body weight, helping you develop your relative strength.

Body Parts

  • Abdominals
  • Shoulders
  • Chest
  • Triceps Brachii
  • Anterior Deltoid
  • Transversus Abdominis
  • Hip Flexors


  • Place hands on the ground at shoulder width.
  • Place feet on the ground slightly inside shoulder width.
  • Keep body upright.
  • Flex elbows in order to bring the chest towards the ground.


  • Bend elbows and lower chest towards the ground.
  • Bring a knee over the same-side elbow.
  • Back to the starting position, arm outstretched.
  • Repeat movement on the other side.


Keep the trunk straigth