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Position hands shoulder-width apart on a secured bench or stable chair. Slide butt off the front of the bench with legs extended out or knees bent. Legs extended out would be the harder version. Straighten arms, keep a little bend in your elbows to keep tension on triceps and off elbow joints. Bend elbows to lower body toward floor until elbows reach a 90-degree angle. Be sure to keep back close to the bench. Press down into the bench to straighten elbows and return to starting position.