1. Setup: Place a flat bench in a stable area. Ensure the barbell is within reach. 2. Starting Position: Lie flat on your back on the bench. Position your head at one end and your feet flat on the ground or on the bench for stability. 3. Grip: Grasp the barbell with an overhand grip (palms facing your feet), placing your hands shoulder-width apart. 4. Arm Position: Extend your arms straight up over your chest. Your elbows should be locked out, and the bar should be above your forehead.
Movement:
1. Lowering Phase: Slowly lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary, and only allow your forearms to move. - Ensure your elbows remain close to your head throughout the movement. 2. Bottom Position: Lower the bar until it is just above your forehead (or until you feel a comfortable stretch in your triceps). 3. Lifting Phase: Press the barbell back to the starting position by extending your elbows. Focus on engaging your triceps to lift the weight. 4. Repetitions: Perform the desired number of repetitions, ensuring to maintain controlled movements.
Tips:
- Keep your core engaged to maintain stability during the exercise. - Avoid using momentum; the movement should be slow and controlled to maximize tricep engagement. - If you’re new to this exercise, start with a lighter weight to perfect your form before increasing the load.