I use my bench, but you can use a chair or even like stairs.. anything that gives you an incline. Just put your back to the chair, put your hands down behind you on the chair, and then extend your feet out, away from the chair, as far as your body will let you, drop down until your elbows are at a 90 degree angle, then come back up. Hope that made sense.. I suck at explaining things X(

Do 2-3 sets, with 10-15 reps in each set. Another general tip is you don't want to wait long in between sets when you work out. If you're new to a routine I would say don't wait longer than 30seconds to 1 minute in between each set.