1. Start Position: Keep your back straight, head aligned with your spine. Exhale as you slowly lower your body.
2. Middle Position: As you lower move the handles outward, concentrate on keeping your hands, forearms and your elbows aligned between your chin and ear.
3. End Position: Continue to lower. Hold for 1/2 a second, feeling the stretch in your chest thrust your chest slightly. Note: While thrusting, be careful not to strain your lower back.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Hold for 1/2 a second. Squeeze your chest; do not lock out your elbows. Repeat the movement for the recommended number of repetitions.

With strap handles at even lengths:

• Kneel with your back facing the door
• Grab handles with a vertical grip
• Align wrists with your between your chin and ear and keep them straight
• Keep a slight outward bend in your elbows
• Knees are shoulder width apart and aligned with one another
• Keep back straight, head aligned with spine

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep in kneeling position.
   • Keep the handles aligned between your chin and ear.
   • Do not bend your wrists; keep your forearms aligned with them.

2. At start position, do not lock out your elbows, or bend your wrists.

    

3. At end position, thrust your chest slightly, but do not put unnecessary stress on your lower back.