Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you. Your feet should be flat on the floor with your knees and hips bent at almost 90 degrees. Your arms should be fully extended with just your palms on the bench. Bend your elbows to lower your body down until your elbows form a 90-degree angle. Extend your arms to lift your body back to the start, flexing your triceps hard at the top. Only your heels should be on the floor and your legs should be straight. Your arms should be fully extended with just your palms on the bench. Bend your elbows to lower your body down until your elbows reach 90 degrees. Extend your arms to lift your body back to the start position, squeeze, and pause.