This exercise is ideal for shoulder and pectoral muscle workout, its an advanced press up, so a high level of fitness is required for this exercise.

1. Place hands on floor shoulder width apart, lay parallel to the floor, and place feet together toes on bench.

2. Lower your body towards the floor, maintain controlled  movement bending your elbows bring your chest to one inch from the floor and  straighten your arms into cobra position.

3 . Bend your arms and lower your body until you get 1-2 inches from floor then return to starting position.

Muscles; Chest muscles pecs, triceps, delts  &shoulders