1 - Sit on the edge of a sturdy bench or chair with your hands placed beside your hips, fingers gripping the edge of the bench.
2 - Slide your hips off the bench and extend your legs out in front of you, keeping your heels on the ground and legs straight (or bend your knees for an easier variation).
3 - Lower your body by bending your elbows, keeping them pointed directly behind you, until your upper arms are parallel to the floor or your elbows reach a 90-degree angle.
4 - Pause briefly at the bottom of the movement, ensuring your shoulders do not roll forward.
5 - Push through your palms and extend your arms to press your body back up to the starting position.
6 - Keep your back close to the bench throughout the movement to maximize tricep engagement.
