Things You'll Need:
- Two flat benches
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Step 1
Find two flat benches and place them a few feet apart from each other. Make sure to have them facing each other side by side on the longer side not the shorter side. Depending on your height you can make adjustments to see how much space you can place between the two benches. A few feet will usually be sufficient.
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Step 2
Sit in the middle of one bench while it faces the other bench. You can now place one foot on the opposite bench to see if you need to move it further away or not. With your legs straight as possible place them on the opposite bench heels side down to see if your feet can reach it. If it can reach them then leave it in place if not then move it closer to you.
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Step 3
Grasp the area just outside your hip on the bench. Sit with your palms facing down on the bench. Grasp the edge of the bench in your hands and make sure that you have a good grip on the bench. This is important so that you do not accidentally slip off the bench during the exercise.
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Step 4
Lift and place your heels on the opposite bench keeping your legs straight. Now you can position yourself into the starting position. Move your rear end off of the bench making sure that your heels are still on the opposite bench. Keep your rear end at the same level as your hands but forward and off of the bench. This is your starting position.
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Step 5
Slowly lower yourself down until your tricep muscles or the back of your arms are parallel to the floor. Hold for a split second and contract the muscle.
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Step 6
Raise yourself back up slowly to the starting position. Repeat for at least eight repetitions.
