Advanced Fly Push Up
To do the Advanced Fly Push Up, place a slider under each hand with your hands close together under your chest and your body in a nice straight line from your head to your heels. You can do this move from your knees (easier) or feet (harder).
Keeping your body in a nice straight line, slide both hands out wide and lower down into a push up as you fly your hands open. Lower your chest down toward the ground as you slide your hands out. Do not let your elbows flare way up toward your shoulders as you open your hands up and perform the push up.
Pull your hands back in together and, as you do, push back up out of the push up. Feel your chest and shoulders working to pull your hands back in and together as you come to the top of the push up.
Make sure your body moves as one unit and your core is braced. Do not tuck your chin or let your butt go up in the air or your hips sag.
Repeat the move, sliding both hands out as you lower back down.