Setup two benches (or any support platform) with enough distance between them to support you in the outstretched dip position. Position yourself facing away from one bench and toward the other. Grab hold of the edge of the back bench just outside of shoulder-width and pop your outstretched legs up onto the front bench. They should be extended straight and only in contact with the front bench from ankle down. Your core is tight and your back straight. This is the starting position.
Commence the movement by bending at the elbows such that your body lowers. Your torso remains straight and your elbows are bending backwards behind the body and tight to it, not flaring wide. Inhale through the movement.
When the elbow reaches a 90 degree angle, reverse the movement by pushing up through the triceps and back to the starting position, exhaling as you do.