STARTING POSITION:
Lie on the floor face down and place your hands slightly wider than shoulder width apart while holding your torso up at arms length. You need to place a bench behind you. Support your weight on your hands and place your feet on the bench. Your hands should be just below your shoulders. Keep the shoulders far from the ears retracting your shoulder blades. Contract your pelvic floor and core while keep your body straight.
MOVEMENT:
Start lowering yourself by bending your elbows until your chest almost touches the floor while you inhale. Press your upper body back to the starting position strengthening you body while you exhale. Make sure your shoulder blades are always retracted.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.