-Position your hand on the floor shoulder-width apart and protract your scapula (move shoulders forward)

-With both feet on the floor, engage your core and glutes to prevent sagging at the hips -Keep your lower back flat

-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