Set-up: Set up with your hands slightly wider than shoulder width - so that the upper arms are tucked at 45-degree angle to the torso - and fingers pointing forward. With the toes together and hips up, establish proper upper body posture with a neutral back.
Lift: Lower your chest until it is just several inches off the floor and hold this position stable for the prescribed time. If form cannot be maintained, break and resume the prescribed time after a short rest.
Emphasis: Don't allow the hips or the lower back to sag. Keep the elbows close to the body - don't let them flare out to the sides. Don't push the head forward to the floor.