This modified push-up is recommended by Steven Mack, a certified strength and conditioning specialist at Simple Solution Fitness, who said it's a great way to teach your shoulders how to move properly in a push-up motion.
Begin in a high plank with your hands on an elevated surface, like a bench, couch, sturdy chair, or stair. (The lower the surface, the harder the move will be). Your hands should be under your shoulders, your core pulled in toward your spine, and your back flat.
Bend your elbows, lowering your chest to about elbow height with your triceps parallel to your ribs. Keep your core pulled in throughout the movement.
Drive through your hands to push away from the stairs until your arms are straight and you're back in the high plank position.