HOW: Laying face down with your elbows under your shoulders and hips supported on the table - engage your core to keep your back flat and hips against the table prior to lifting up. Push your chest away from the table by pushing through your elbows and palms against the table. Hold the top position while also maintaining a chin tuck. Relax and let your shoulder blades come back together and allow your head to rest on the table
FEEL: The muscles in your shoulder girdle and on the outside of your shoulder blades will be getting a workout. At the top of the position with your chest away from the table, your shoulder blades should be spread APART from one another. When resting on the table, your shoulder blades should be close to one another.
COMPENSATION: Do not arch your low back, do not lose your chin tuck, do not let your shoulder blades collapse in together.