This exercise is one of the most basic and still one of the best for building the triceps (muscles on the back of the arm). Steps: Place two benches parallel to each other 3-4 feet apart.
Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the 2 benches.
Cross your feet for support.
Hold onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.
Pause and then return to starting position.