The press up hold is a challenging exercise that requires both strength and control. Here are the steps to perform this exercise:

1. Begin in a plank position with your arms straight and your hands directly beneath your shoulders. Your body should be in a straight line from your head to your heels.

2. Engage your core and lift your hips up towards the ceiling, while keeping your arms and legs straight.

3. From this position, begin to shift your weight forward and round your upper back, creating a dish shape with your body.

4. Hold this position for the designated amount of time, while keeping your core engaged and your body stable.

5. Slowly lower your hips back down to the starting position, maintaining a straight line from your head to your heels.

6. You start with a basic plank hold and progress to this more advanced variation once you have built up sufficient core strength and control. Remember to breathe deeply and engage your core throughout the exercise.