The Bench Push Up is an excellent bodyweight exercises that strengthens the chest, shoulders, arms, abdominal and back muscles. Using a bench (or wall) is a great way to work towards a floor push up. Start in a rigid plank position, neutral neck, shoulders in line with wrists. Maintain rigidity while lowering, shoulder blades slightly retract. Once torso touches the bench or the floor, press the ground away to come up. Do not compromise a rigid, braced spine.

The Turkish Get-Up is a complex full body exercise that combines almost every shape your body needs to move through and every movement pattern necessary for development and function. It has taken me many years to learn how to do this exercise and continues to teach me a lot.