Description
Pump in variation to accentuate the use of the upper pectorals.
01 · Setup
Set up the movement
- Place your feet on a stable, elevated support (bench or box) before starting.
- Place the body in a straight line from head to toe.
- Stable hands, low shoulders, active core.
- Angle-controlled elbows throughout the set.
02 · Execution
Perform the rep
- Come down to the ground with control.
- Pause for a brief check without rebound.
- Go back up without losing torso-pelvis alignment.
Technique cue
Maintain body alignment despite the declined angle.
Common mistakes- falling pool
- elbows too open
- partial range of motion
- uncontrolled lowering
Safety notes
Risks of poor execution
- This variation loads the front of the shoulder more.
- Poor technique increases wrist-shoulder stress.