> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Shoulder-Pressing Pose chin to ground
> Advanced · Static · Bilateral. Strength, balance
Also known as: Bhujapidasana pose chin to ground.
| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Lucie |
| **Video length** | 22 s |
## Technique
1. From a standing position with feet separated hip width apart or slightly wider bend the knees and bring the arms behind the legs. Plant the hands behind the feet.
2. Shift the weight to your hands pressing the hands on the floor.
3. Take the feet off the floor and cross the ankles right over left.
4. bend the elbows back like in a Bottom pushup hold and lean forward.
5. Keep the next extended and bring the chin to the floor. Try to keep the feet off the floor the whole time.
6. Keep squeezing the legs against the arms and flexing the spine to hold this position.
7. To come up, push the hands to the floor, bring some weight backwards, and straighten the arms as you bring the feet forward. Unlock the ankles.
## Form tips
* Think of "grazing" the floor with your chin rather than resting your full weight on it
* Keep squeezing the legs against the arms and engage your core to hold the position at the bottom.
* Bringing the chin to the floor reduces the amount of flexion in the upper spine and makes the lifting off harder.
## Muscles
Strength
- Triceps
- Serratus anterior
- Back
- Shoulders
- Forearms
- Chest
## Equipment
## Appears in
## Progressions
Elite
## Regressions
Advanced
Intermediate
Intermediate
Intermediate
Novice
Advanced
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/shoulder-pressing-pose-chin-to-ground-e18m). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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