MAIN FOCUS: Quality of position! -- I like ytou to stop and acknowledge that before you start. There's no point half-doing this one (or any of them really).
SIT YOUR BUM DOWN -- on the ground.
TURN YOUR HANDS OUT TO THE SIDE -- and place them just behind your bumbum.
ROLL YOUR SHOULDERS FORWARDS AND THEN BACK -- I like you to really feel the contrtast between the two positions before keeping your shoulders back throughout the move.
LIFT THROUGH YOUR STERNUM -- until your chosen finish position, focusing on openng the chest all the way.
DRIVE THE FLOOW AWAY -- keeping your arms locked-out and externally rotated throughout.
SQUEEZE YOUR SHOULDER BLADES DOWN AND TOGETHER -- crave muscle activation. You should feel your rear delts, rhomboids, lower traps and all that stuff come alive, then your chest and bicpes opening and stretching.
STAY. HOLD. WORK -- I don't like this done for long static holds. In my experience people get sloppy. I like you to get really good at repeatedly setting it up and lifting into perfect position. If you're doing it for pure strength: do 3 five-second holds. For Mid Strength: do 5 or 6 five-second holds. For strength endurance; 7 or 8 five-second holds per set. Pick the progression to match of course.