Place your feet on a box or bench as you perform a regular pushup. This increases the amount of your body weight you have to lift, making the exercise harder.
Lower your body until your chest nearly touches the floor.
Pause at the bottom, and then push yourself back to the starting position as quickly as possible
If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.
The benefits of this exercises according to researcher in Texas is that is works the muscles that stabilize your shoulders better than a traditional pushup. Men’s Health book “’has this push up variation ranked as the 5 most difficult push up to perform.