>> Place two benches parallel to each other about 2 ½ - 3 feet apart.
>> Sit on the middle of one bench, placing your hands by your hips, fingers cupping the edge of the bench and your elbow pointed rearward. Support your body on straight arms and place your feet onto the other bench. For additional resistance, have a training partner place a weight plate on your thighs.
>> Inhale as you bend your elbows to slightly lower your upper body between the bench until you feel a stretch in your triceps and shoulder joints.
>> After reaching the bottom position, hold your breath and push yourself upward until your arms are fully extended. Exhale as you pass the most difficult portion of the up phase or when your arms are fully extended.
>> Pause momentarily in the top position, then repeat. Focus directly ahead throughout the exercise.