Start on your hands and knees facing away from a bench. Extend your legs and get your feet onto the elevated surface and assume the push up position. Hands directly under the shoulders, posterior pelvic tilt (tuck your tailbone), squeeze your gluten and brace your core.
Bend your elbow and begin descending, keeping tension and maintaining a straight line from your shoulders to heels. Allow your forehead to touch the floor, then drive through your hands and exhale as your push up.
Repeat for receptions.
Don’t allow your hips to sag or back to arch at any point, keep the gluten and core engaged.