1 - Start in a high plank position with your hands directly under your shoulders, arms straight, legs extended, and body in a straight line from head to heels.
2 - Brace your core and keep your elbows locked or only slightly soft throughout the movement; the motion should come from your shoulder blades, not from bending the arms.
3 - Allow your chest to sink slightly toward the floor by letting your shoulder blades move together in a controlled scapular retraction.
4 - Push the floor away by spreading your shoulder blades apart and rounding the upper back slightly into scapular protraction.
5 - At the top, actively reach through the floor to perform the “plus” portion, emphasizing a strong serratus anterior contraction.
6 - Pause briefly at the fully protracted position, then return under control and repeat for the desired number of repetitions.
7 - Keep your hips level and avoid shrugging your shoulders toward your ears during the movement.
