Plant your feet firmly on the floor or an elevated platform. Place your sacrum, head, and shoulder blades firmly on the bench, keeping a natural arch in your lower back. Pull your shoulder blades tightly together, and hold them there throughout the exercise. Place your hands outside your shoulders so that your elbows will form approximately a 90-degree angle when your upper arms are parallel to the floor.
Bend your elbows. Lower your arms down to about 90 degrees from your body or parallel to the ground without rotating your shoulders. Hold, then contract your chest, and pull your arms up and together to their original starting position without locking your elbows or rotating your shoulders. Keep your chest tight at the finish of each repetition. Repeat.