Sit on the edge of a bench or step with hands beside your hips, then slide your seat forward off the edge. With heels on the floor, bend the elbows straight back to lower a short way, then press up.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 8 to 12 reps, keeping the range small at first.
This position pulls the shoulder forwards. Keep the range short and the chest tall, and drop it entirely if the front of the shoulder complains.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.