Start from a kneeling position, gripping the Pbars about shoulder width apart.
Arms should be straight, the creases of your shoulders facing forward, triceps engaged.
Depress and protract your shoulder. Drive down and inward, engaging your pecs, creating maximum tension. Compress your core and raise your hips, tucking your knees in tight. Try to push your self away from the bars so your hips become level with your shoulders.
Hold for time.
Maintain straight arms & scapula protraction, rest anytime your form breaks down