Basic back movements - prone push-ups

Notes: The movements should be smooth and slow, with lighter weights and more repetitions.

Action description: Lie prone on the bench, hook your heels on the fixed horizontal bar, abduct your elbows, and hug your chest with your hands.

Bend your trunk forward until your lower back muscles are fully stretched. Then concentrate on using the contraction force of the lower back muscles to lift the trunk upward until it is level with the ground.