1. To start, select an appropriate weight and place it on the barbell.
2. Lie flat on your back on a flat bench with your feet planted on the floor for stability.
3. Grasp the barbell with a narrow, overhand grip. Your hands should be about shoulder-width apart.
4. Press the barbell up to a straight arm position directly above your chest. This is your starting position.
5. Keeping your elbows fixed and pointing towards the ceiling, slowly lower the barbell towards your forehead by bending at the elbows.
6. Lower the barbell until your forearms and biceps are almost in contact, ensuring that you maintain control of the weight throughout the movement.
7. Pause briefly at the bottom of the movement.
8. Extend your elbows to raise the barbell back to the starting point, focusing on using your triceps to perform the movement.
9. Repeat the exercise for the recommended number of repetitions and sets.
Tips: Keep your elbows tucked in and avoid letting them flare out to fully engage the triceps. Use a spotter when lifting heavy weights to ensure safety. Start with a lighter weight to master the technique before progressing to heavier weights. Avoid locking your elbows out completely at the top to maintain tension on the triceps. If you experience any pain, especially in the elbow or shoulder, stop the exercise and consult a professional.
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