Plant your feet firmly on the floor or on an elevated platform. Place your back, head and shoulder blades firmly on the bench, keeping a natural arch in your lower back. Pull your shoulder blades firmly together and hold them there during the exercise. Place your hands outside your shoulders, forming an approximate 90-degree angle at your elbows when your upper arms are parallel to the floor.
Bend your elbows and lower your arms until they form about a 90-degree angle. Hold, then contract your chest. Pull your arms up and together to their start position without locking your elbows or rotating your shoulders. Keep your chest tight and the finish of each rep. Repeat.