Instructions:

1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
2. Slide your butt off the bench, supporting your weight with your hands.
3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
4. Pause for a moment at the bottom, then push yourself back up to the starting position.
5. Repeat for the desired number of repetitions.