· Place your feet on a bench at least 18” off the ground. · Make sure the tops of your feet are flush against the bench. · Place your hands on the floor slightly wider than shoulder width apart. · With your hands directly under your shoulders, press up from the floor, keeping your back and neck in a straight line so you are looking forward during the entire exercise. · Once your arms are fully extended pause and then with slow controlled movements lower yourself to the floor again.