Equipment Preparation: You will need a pair of sliding plates or similar equipment (like towels or paper plates) that can slide easily on the surface you are using.

Starting Position: Begin in the bear claw position. Position yourself on all fours with your knees just off the ground, ensuring your back is flat and your body forms a straight line from your head to your knees.

Engage Core and Shoulders: Keep your core engaged and shoulders stabilized to maintain balance and form throughout the exercise.

Plate Positioning: Place a sliding plate under each hand. Ensure your hands are directly under your shoulders for proper alignment.

Frontal Slide: Slowly slide one hand forward while keeping the plate on the ground, extending your arm as far as you can without compromising your form. Your other hand should remain stable, supporting your body.

Return to Starting Position: Pull the extended hand back to the starting position, engaging your shoulder and chest muscles.

Alternate Hands: Repeat the movement with the other hand, ensuring each side gets equal work.

Controlled Movement: Focus on keeping the movement smooth and controlled. Avoid any jerky or rushed motions.

Breathing Pattern: Inhale as you extend your arm, and exhale as you pull it back to the starting position.

Repetitions and Duration: Perform this exercise for a set duration, like 30 seconds to 1 minute, or for a specific number of repetitions per arm. Begin with shorter sets and gradually increase the duration as your strength and stability improve.