Stand at side of bench. Place hands on top of bench near closest edge shoulder width apart on bench. Step back and position both forefeet feet on floor, far enough back so torso, hips and legs are straight and shoulders are positioned 90° to torso.
Lower body towards bench by behind arms to each side. When slight stretch is felt through shoulders or when chest makes contact with bench, push body away by extending arms, forcefully enough to permit palms to momentarily lose contact with bench. Allow body to fall forward, replacing palms on bench in original position and repeat.
Keep body straight throughout movement. At bottom position, upper arms extend out approximately 45°. Increase intensity by using lower bench or elevating feet slightly.
Begin with conditioning period of easier exercises.
Once this movement is mastered, try more challenging plyo push-up variations.