1 - Place a weight plate, weighted vest, or secure external load on your upper back, then set up in a high plank position with your hands slightly wider than shoulder-width apart.
2 - Keep your body in a straight line from head to heels, brace your core, and squeeze your glutes to prevent your hips from sagging.
3 - Lower your chest toward the floor in a controlled motion by bending your elbows, keeping them at roughly a 30-45 degree angle from your torso.
4 - Descend until your chest is close to the floor or you reach a comfortable depth while maintaining full-body tension.
5 - Press through your palms and extend your elbows to push your body back up to the starting position.
6 - Repeat for the desired number of repetitions while keeping the load stable and your torso rigid.
