HOW: Begin in a high plank position keeping your body in line (feet up to shoulders). Allow the scapula to sag then push the scapula away from you pushing your chest away from the floor. This will cause rounding of the mid back. Return back to starting position and repeat. Keep elbows relatively locked out, motion shoulder only be coming from the shoulder blades.
FEEL: The Shoulder muscles working.
COMPENSATION: Moving at the elbows as you perform this exercise.