An exercise to develop the triceps. It doesn't require a high level of physical training.
Stand in front of a bench facing it with your back.
Lean on it with your hands, place your feet firmly on the floor and keep your knees straight.
As you inhale, slowly lower yourself by bending your elbows.
As you exhale, slowly rise up to the starting position.
Avoid simply dropping your torso while lowering yourself and jerking upwards on the way back up.
Do not throw your head back, always look straight in front of you.
If you can easily perform more than 20 reps, try placing another bench opposite and put your legs on it while keeping them straight and place additional weight on your hips.