Position two benches parallel and stand between them.Place your hands on the inside edge of one bench and your heels on the other so that your bottom is suspended between the benches.Exhale as you bend your elbows and lower your body until either you feel a slight stretch in your shoulders or your elbows make a 90-degree angle.Inhale as you extend your elbows and raise your body to the starting position.Repeat.
Keep elbows tucked and torso upright. Don’t lock out your elbows. Make it easier: keep heels on the floor. Make it harder: add weight or use parallel bars. Ranked 3rd-best triceps exercise by ACE study.