Sit on a flat bench with a back support and place your feet firmly on the ground.
Grasp a barbell with an overhand grip (palms facing forward) slightly closer than shoulder width.
Press the barbell overhead to arm's length so that your arms are perpendicular to the floor, allowing your triceps to fully extend.
Keeping your elbows stationary and tucked in, slowly lower the barbell in an arc behind your head until your forearms touch your biceps or your elbows form approximately a 90-degree angle.
Without moving your elbows or upper arms, extend your forearms to return the barbell to the starting position overhead. This is one repetition.
Perform the desired number of reps and sets, focusing on controlled movement and full contraction of the triceps at the top of the movement.
Safety Tips: Keep your elbows close to your head during the exercise to ensure isolation of the triceps. Start with a lighter weight to perfect the form before progressing to heavier weights. Use a spotter when attempting heavy weights to assist with safety. Maintain proper posture with a straight back and avoid arching your spine.
