1. Place your hands flat on the floor slightly wider than shoulder width apart
2. Fully extend your legs out so that only your toes and/or balls of your feet touch the floor
3. Keeping your back nice and straight, brace your core and lower your chest towards the floor by bending your elbows, keeping them close to your sides as you do so
4. When your chest gets to about 1 inch from the floor, hold the position by bracing your core for the specified amount of time
The primary muscles used in Static Push-Up Holds are the Abs and Chest. The secondary muscles used are the Lower Back and Shoulders.