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Assume a pushup position on the floor with a bench in front of you. Place your hands on the floor so that they’re about two feet from the bench. Do a pushup, and pause after you push yourself back up to the top.Without letting your back sag, reach your left hand straight out in front of you so it’s on top of the bench. Do the same with your right hand. You should now be in an extended plank position with your body creating a straight line from hands to heels.“Walk” your feet forward toward the bench until your hands are directly underneath your shoulders. Pause, and then perform a pushup on the bench. Walk your feet back until you are in an extended plank position again. Lower your hands one at a time to the floor, and perform another pushup.

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