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 throughout the movement; the motion should come from your shoulder blades, not your arms.
3 - Allow your chest to sink slightly toward the floor by letting your shoulder blades move together in a controlled manner.
4 - Push the floor away and spread your shoulder blades apart, rounding slightly through the upper back to fully protract the scapulae.
5 - Pause briefly at the top while maintaining a strong plank position and tension through the core.
6 - Return to the starting position with control and repeat for the desired number of repetitions.
