HOW: Get set-up laying on your stomach with your elbows just above shoulder height, let your forehead rest on top of your hands. Perform a chin tuck to lengthen your neck in attempt to get your neck parallel to the ground. While maintaining this head and neck position, push your forearms and elbows into the ground to lift your upper chest off of the ground. Hold this position.
FEEL: You should feel the muscles around your shoulder blades working to maintain the end-position. You should feel your shoulder blades moving away from one another and wrapping around towards your armpits as you push into the ground and lift your chest up.
COMPENSATION: Do not shrug your shoulders, do not lose head and neck position, do not arch your low back.