Start sitting on the chair so that your buttocks are on the edge of the chair. Place your arms on the edge of the chair down by your sides and grip the edge of the chair. Lift your bottom off of the chair and walk your feet forward a little, keeping your knees bent but not so that they pass your toes. Slowly lower your body down, making sure that your elbows are at 90 degrees or less (Upper arm no more than parallel to the ground). Raise your body back up.
You can advance the intensity of the exercise by keeping your legs straight and toes up toward the sky.
Do 2 sets of 15 reps