Plant your feet firmly on the floor or on a elevated platform. Place your sacrum, shoulder blades, and your head firmly against the bench. Maintain a natural arch in your lower back. Set your arms straight up at approximately 90 degrees flexion with your elbows slightly bent and pointing toward your lower body.
Slowly lower your forearms without moving your shoulders or upper arms. Continue to lower your forearms, keeping them in line until they form an approximate 90-degree angle. Hold, continue to contract your triceps, and slowly pull your lower arms back up to their original start position. Repeat.