Position your hands shoulder-width apart on a secured bench or stable chair.
Slide your butt off the front of the bench with your legs extended out in front of you. To modify, bend your legs so your thighs are parallel with the ground and your shins are directly below your knees.
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. Keep your shoulders down as you lower and raise your body.
This completes one rep.
Do five reps, then five small pulses at the top, bending and straightening your arms just slightly. Finish with five more full reps.