Stand with your back perpendicular to the flat bench.
Sit down on bench and place hands closely at your sides.
Gripping the bench, keep one-leg straight out in front with the other leg bent.
Lower your body straight down slowly and press back up powerfully.
Keep your elbows pointing back and back upright.
Repeat this range of motion until all reps are completed.
Push yourself back up until your resting on the bench. Stand up and recover.