Lie on the bench face up with your feet on the ground. Grasp the handles with your hands 3-4 inches wider than your shoulders on each side.
Slowly press the handles up until your arms are fully extended. Do not lock your elbows.
Slowly lower the handles to your mid-chest with your elbows moving to the sides.
Keep your buttocks, back, rear deltoids and head on the bench throughout the exercise.