Press your hands against the ball leaning against the wall. Keep the hands pushing against the ball stretched forward at shoulder level. Keep your body core firmed up, your pelvis in a neutral position, and shoulder blades fixed in single position. Spread your legs to shoulder width.
From the starting position move towards the ball down by bending your elbows until your chest touches the ball. Keep your body core fixed and do not bend at the waist and keep your elbows close to your body. When your chest touches the ball it should be the level of your hands. Go up the same way, without changing the spine curvature. Inhale in the starting position, holding your breath to fix your body core throughout the entire movement and then exhale when you return to the starting position.
Keep your elbows next to your body all the time and do not move them sideways.
Keep your body core firm all the time without bending at the waist, and keep your pelvis in a neutral position.
Pay attention to fixing your shoulder blades to the chest section of your spine. Shoulder blades should stay in one position throughout the entire movement. Avoid joining shoulder blades in the lower position.
Do not twist your wrists to the side and keep them in natural straight position.
Exercise sideways to a mirror to check and correct the technique and eliminate potential errors in the movement.
To start, take account of your fitness level and control the angle at which you press against the ball. If you are quite fit, you can put the ball on the floor and execute the same exercise at a more challenging angle.