<ul>
<li>Begin by positioning yourself in front of a bench.</li>
<li>Place your hands shoulder-width apart on the edge of the bench.</li>
<li>Extend your legs behind you, balancing on your toes, with your body forming a straight line from head to heels.</li>
<li>Keep your core engaged and your back straight.</li>
<li>Lower your chest toward the bench by bending your elbows, keeping them close to your body.</li>
<li>Inhale as you lower yourself, aiming to bring your chest as close to the bench as possible.</li>
<li>Pause briefly when your chest is just above the bench.</li>
<li>Push through your palms to straighten your arms and return to the starting position.</li>
<li>Exhale as you push up, fully extending your arms.</li>
<li>Repeat the movement for the desired number of repetitions.</li>
<li>Ensure your body remains in a straight line throughout the exercise.</li>
</ul>