Take position on the ground with hands just outside shoulder-width apart, fingers facing forward and arms outstretched until the elbow joint is totally opened lifting the torso up. Your feet are elevated onto a bench, you should be up on your toes and with your body flat, not arched either way. This is the starting position.
Lower your torso down as you inhale, keeping the elbows close by the body not flaring them outward. Your upper chest should just touch the floor.
Squeeze your chest and exhale as you reverse the movement back to the starting position.