-Position your feet on an elevated surface like a bench or box

-Place your hands on the ground shoulder-width apart and protract your scapula (move shoulders forward)

-Engage your core and glutes to prevent sagging while maintaining a flat lower back

-Lower your body by bending your elbows, keeping them close to your sides

-As you come down retract your scapula think about squeezing a pencil between your shoulder blades

-Lower until your chest nearly touches the ground

-Push back up to the starting position, extending your arms fully and protracting your scapula

-To make the pushup harder you can increase the height of the decline or lean more forward when performing the pushup