For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arm’s length (arms locked) above the bars.
Lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
Once you feel the stretch, use your chest to bring your body back to the starting position. Repeat the exercise according to the training plan.