Benefits:
Increase functional strength. Improve posture. Multitude of muscles being activated.
Movement:
Slowly flex the elbows, lowering the chest toward the floor. Allow the elbows to open to the sides. Maintain an aligned position from the ankles through the ears. Pause at the bottom of the movement, then slowly extend the elbows and press back up to the starting position.
There are various progressions of this exercise with different angles and variations.