PREPARATION
1.Sit on the side of the bench.
  Place your hands on the bench,
  either side of your body, facing
  forwards.

2.Place your feet flat on the
  floor, well out in front of you,
  hip width apart.

3.Take the weight of your body
  with your arms, and slide your
  backside off of the bench.

EXERCISE
1.Breathe in as you lower your
  body towards the floor, keeping
  your back close to the bench. Go
  as low as your strength and
  suppleness allow.

2.Hold briefly, then breathe out
  as you push down with your arms to
  raise your body back to the
  start position. Do not push with
  your legs.

MAINLY FOR: Triceps