Start in a push up position, hands about shoulder with apart, feet together. Get into PPT (Tuck Tailbone, core engaged)
Keep the elbows fully extended (arms straight), push away from the floor and protract your scapula. Pause at the top. Retract your scapula, lower your chest, letting it sink between your shoulders as you exhale. Return to the start position and repeat for repetitions.
Don't be tempted to let your elbows bend, keep your arms straight, and don’t let your hips sag at any point. Focus on movement of the scapula - If you find it difficult to isolate this movement, start from the kneeling progression.