Begin seated on a flat bench. Gripping the edge of the bench, extend the arms straight to hold your weight off the bench, step the feet out onto your heels . Keeping your core tight, slowly lower your body body towards the floor while bending at the elbow. Your body should drop straight down in front of the bench. Reverse the movement by then raising the body back to starting position. Do not lock the elbows but squeeze the triceps before repeating the lowering movement. Avoid allowing the elbows to flare out at any point during the exercise.