Press-up plus on/off step ("Push up plus " Chest/shoulder strengthening into scapular protraction, stepping on/off bench)

Get down and place one hand on top of the bench or step.
Place the other hand beside you and get into a push-up position.
Take the hand now on the floor up onto the bench.
Push your shoulders into a protracted position.
Drop the hand back down off the bench.
Step up onto the bench with the same hand and protract your shoulders.