Training your triceps is a key part of building and trimming your arms. Whether you are a gym rat or designing your first training plan, the exercises below will help you meet your fitness goals.
olympic barbell triceps extension
1. Start by selecting an appropriate weight on your Olympic barbell. Remember, it's better to start light and add weight as needed to maintain proper form.
2. Stand upright and hold the barbell with an overhand grip. Your hands should be shoulder-width apart.
3. Lift the barbell over your head until both arms are fully extended. This is your starting position.
4. Keep your upper arms close to your head and stationary. Slowly lower the barbell behind your head while keeping your elbows in. Continue to lower the barbell until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move. This is the eccentric phase of the exercise.
5. Use your triceps to return the barbell back to the starting position. This is the concentric phase of the exercise.
6. Pause for a moment at the top of the movement, then repeat the exercise for the desired number of repetitions.
7. Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your triceps should do all the work.
8. Breathe in as you lower the barbell and breathe out as you lift it back up.
9. Always ensure to use a spotter or a professional trainer while performing this exercise to avoid any injuries.
10. Perform this exercise for 2-3 sets of 8-12 reps each, depending on your strength and fitness level.
ez-bar close-grip bench press
1. Start by lying flat on a bench, feet firmly on the ground. Make sure your back is in a neutral position and not arched.
2. Hold the EZ bar above your chest with your hands close together. The palms of your hands should be facing towards your feet. This is your starting position.
3. Slowly lower the bar towards your chest while keeping your elbows close to your body. This will ensure that your triceps are doing most of the work.
4. Once the bar is about an inch from your chest, push the bar back up to the starting position. Make sure to fully extend your arms, but don't lock your elbows.
5. Repeat this movement for the desired number of repetitions.
6. Remember to breathe in as you lower the bar and breathe out as you push the bar back up.
7. Always ensure to use a weight that you can control, to avoid injury.
8. It's recommended to have a spotter nearby when performing this exercise, especially if you're lifting heavy weights.
Remember, the key to this exercise is keeping your elbows close to your body to target your triceps.
ez barbell seated triceps extension
1. Start by sitting on a flat bench, holding an EZ barbell with an overhand grip. Your hands should be closer than shoulder-width apart.
2. Extend your arms fully and lift the barbell above your head. This is your starting position.
3. Slowly bend your elbows to lower the barbell behind your head. Keep your upper arms stationary and close to your head at all times. The forearms should do most of the work. Continue to lower the bar until your forearms touch your biceps.
4. Use your triceps to return the bar to the starting position by extending your elbows and lifting the barbell above your head again.
5. Repeat this movement for the desired number of repetitions.
6. Ensure to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your triceps should do all the work.
7. Remember to breathe in as you lower the barbell and breathe out as you lift it back to the starting position.
8. Always use a weight that's challenging but allows you to perform the exercise with proper form.
ez barbell jm bench press
1. Start by loading the desired weight onto the EZ barbell. Ensure the weight is evenly distributed on both sides.
2. Lie flat on a bench with your feet firmly planted on the ground. Your back should be slightly arched, and your shoulder blades retracted.
3. Hold the EZ barbell with an overhand grip, hands shoulder-width apart. The bar should be directly above your chest with your arms fully extended.
4. Lower the barbell slowly towards your forehead, keeping your elbows stationary and close to your body. This is the JM press part of the exercise, named after powerlifter J.M. Blakley.
5. When the barbell is just above your forehead, reverse the movement and push the barbell back up to the starting position, fully extending your arms.
6. Ensure to keep your wrists straight and maintain control of the barbell throughout the exercise.
7. Repeat for the desired number of repetitions.
Remember, the key to this exercise is control and form, not speed. Always use a weight that allows you to perform the exercise with proper form.
ez barbell incline triceps extension
1. Start by setting up an incline bench at a 45-degree angle.
2. Grab an EZ barbell and load it with the desired weight. Ensure the weight is appropriate for your strength level to avoid injury.
3. Sit down on the incline bench with your feet flat on the ground. Lean back and hold the EZ barbell above your head with a close grip. Your palms should be facing towards your feet and your arms should be fully extended. This is your starting position.
4. Slowly lower the barbell behind your head while keeping your upper arms stationary. The movement should happen at the elbows. Continue lowering the bar until your forearms touch your biceps.
5. Pause for a moment at the bottom of the movement, then use your triceps to extend your arms and return the barbell to the starting position.
6. Repeat for the desired number of repetitions.
Remember to keep your elbows close to your head throughout the exercise to maximize triceps engagement. Also, ensure your back remains flat against the bench to avoid straining your lower back.
ez barbell decline triceps extension
1. Start by selecting an appropriate weight on your EZ barbell. Remember, it's always better to start light and gradually increase the weight as you get comfortable with the exercise.
2. Position yourself on a decline bench, securing your legs at the end of the bench.
3. Hold the EZ barbell using a close grip (hands should be about shoulder-width apart). Your palms should be facing upwards.
4. Extend your arms fully, and position the barbell directly above your chest. This is your starting position.
5. Slowly lower the barbell in a semi-circular motion towards your forehead. Keep your upper arms stationary and elbows in, only your forearms should move.
6. Once the barbell is nearly touching your forehead, use your triceps to bring the weight back up to the starting position.
7. Repeat this movement for the desired number of repetitions.
8. Ensure to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights you are lifting.
9. Always keep your elbows close to your body to ensure the focus remains on your triceps.
10. Avoid locking your elbows when you re-extend your arms to prevent any unnecessary strain on your elbow joints.
Remember, the key to this exercise is form and control, not the amount of weight you can lift.
ez barbell decline close grip face press
To perform the EZ Barbell Decline Close Grip Face Press, follow these steps:
1. Start by setting up your decline bench at an angle of about 30 degrees.
2. Lie down on the decline bench with your feet securely hooked under the foot pads.
3. Have a spotter hand you the EZ barbell, or carefully lift it from the ground if you're working out alone.
4. Hold the barbell with a close grip, your hands should be closer than shoulder-width apart. The closer your hands, the more you'll engage your triceps.
5. Extend your arms fully, holding the barbell directly above your chest. This is your starting position.
6. Slowly lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary and maintain control of the barbell at all times.
7. Stop just before the barbell touches your forehead, then push the barbell back to the starting position by extending your elbows.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the contraction of your triceps. Avoid locking your elbows at the top of the movement to keep tension on the muscles. Always use a weight that is challenging but allows you to maintain proper form.
ez bar standing french press
To perform the EZ Bar Standing French Press, follow these steps:
1. Stand upright and hold an EZ barbell with an overhand grip. Your hands should be closer than shoulder-width apart.
2. Lift the barbell over your head until your arms are fully extended. This is your starting position.
3. Slowly bend your elbows to lower the bar behind your head while keeping your upper arms stationary. Continue lowering the bar until your forearms touch your biceps. Ensure that only your forearms are moving and your elbows are close to your head.
4. Pause for a moment at the bottom of the movement, then use your triceps to extend your arms and return the bar to the starting position.
5. Repeat for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine. Also, avoid using your shoulders or back to lift the bar; the movement should be driven by your triceps.
ez bar lying close grip triceps extension behind head
1. Start by lying flat on a bench, holding the EZ barbell with a close grip. Your hands should be about shoulder-width apart.
2. Extend your arms fully, holding the barbell directly above your chest. This is your starting position.
3. Slowly bend your elbows to lower the barbell down behind your head. Keep your upper arms stationary and only move your forearms.
4. Lower the barbell until it is about level with your forehead. Ensure that you maintain control of the barbell at all times.
5. Pause for a moment at the bottom of the movement, then use your triceps to extend your arms and raise the barbell back to the starting position.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your elbows close to your head throughout the exercise to maximize the engagement of your triceps. Also, ensure that you are using a weight that is challenging but allows you to maintain proper form throughout the exercise.
ez bar french press on exercise ball
To perform the EZ Bar French Press on an exercise ball, follow these steps:
1. Start by sitting on an exercise ball with your feet flat on the floor. Make sure your feet are shoulder-width apart for stability.
2. Hold the EZ barbell with an overhand grip (palms facing towards your feet), hands shoulder-width apart.
3. Slowly roll down the ball until your upper back and shoulders are resting on the ball. Your knees should be bent at a 90-degree angle, and your body should form a straight line from your knees to your shoulders.
4. Extend your arms straight up over your chest, holding the EZ barbell. This is your starting position.
5. Bend your elbows and slowly lower the barbell behind your head until your forearms are just past parallel to the floor. Keep your elbows close to your head and pointed towards the ceiling throughout the movement.
6. Pause for a moment, then press the barbell back up to the starting position by extending your elbows and using your triceps to push the weight up.
7. Repeat for the desired number of repetitions.
Remember to keep your core engaged and your hips lifted throughout the exercise to protect your lower back. Also, ensure that the movement is slow and controlled, focusing on the muscle contraction and not on the weights you are lifting.
barbell standing overhead triceps extension
1. Start by selecting a barbell with an appropriate weight that you can comfortably lift.
2. Stand up straight with your feet shoulder-width apart.
3. Hold the barbell with both hands, using an overhand grip. Your hands should be about shoulder-width apart.
4. Lift the barbell over your head until both arms are fully extended. This is your starting position.
5. Slowly lower the barbell behind your head while keeping your upper arms stationary. The movement should happen at the elbows.
6. Continue lowering the barbell until your forearms touch your biceps. Ensure that the rest of your body is still during this movement.
7. Use your triceps to return the barbell to the starting position.
8. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your triceps should do the work. If you feel any discomfort or pain, reduce the weight or stop the exercise.
barbell seated overhead triceps extension
1. Start by sitting on a flat bench with your feet firmly planted on the ground. Make sure your back is straight and your core is engaged.
2. Hold a barbell with both hands, using an overhand grip. Your hands should be about shoulder-width apart.
3. Lift the barbell over your head until both of your arms are fully extended. This is your starting position.
4. Slowly lower the barbell behind your head while keeping your upper arms stationary. The movement should happen at the elbows.
5. Lower the barbell as far as comfortably possible, ideally until your forearms touch your biceps. Ensure that you keep your elbows close to your head throughout the movement.
6. Use your triceps to return the barbell to the starting position.
7. Repeat for the desired number of repetitions.
Remember to keep your movements controlled, don't rush the exercise. It's important to focus on the muscle you're working on, in this case, the triceps. Also, avoid using your back or shoulders to lift the weight; your triceps should do the work.
barbell seated close grip behind neck triceps extension
1. Start by sitting on a flat bench with a barbell rack. If there's no rack, you may need a spotter to help you get the barbell into position.
2. Grab the barbell with a close grip, hands about shoulder-width apart. Ensure your palms are facing forward.
3. Lift the barbell off the rack or from your spotter and hold it straight over your head at full arm extension. This will be your starting position.
4. Keeping your upper arms stationary, lower the barbell behind your head while inhaling. Continue lowering the bar until your forearms touch your biceps. The key here is that only your forearms should move. Your upper arms should remain stationary at all times.
5. Use your triceps to raise the barbell back to the starting position as you exhale. Push the bar up in a slow, controlled motion, focusing on the muscle contraction and not on the weights you are lifting.
6. Repeat for the recommended amount of repetitions.
7. Be careful not to use your back or shoulders to lift the weights; your triceps should do all the work. Also, ensure your elbows are close to your head and perpendicular to the floor throughout the movement.
8. Always use a spotter for safety, especially when you're using heavy weights.
Remember, the key to this exercise is form, not the amount of weight you can lift. Start with lighter weights and gradually increase as your strength improves.
barbell reverse grip skullcrusher
1. Start by selecting a barbell of appropriate weight. Remember, it's always better to start light and gradually increase the weight as you get comfortable with the exercise.
2. Sit on a flat bench with the barbell resting on your thighs. Your feet should be flat on the ground.
3. Lean back onto the bench, bringing the barbell up to your chest. Grip the barbell with a reverse grip, meaning your palms should be facing towards you.
4. Extend your arms straight up towards the ceiling, holding the barbell directly above your chest. This is your starting position.
5. Slowly bend your elbows to lower the barbell towards your forehead. Keep your upper arms stationary and only move your forearms.
6. Pause for a moment when the barbell is just above your forehead, then push the barbell back up to the starting position by extending your elbows.
7. Repeat this movement for your desired number of repetitions.
8. Ensure to keep your movements slow and controlled throughout the exercise to maximize muscle engagement and prevent injury.
9. After completing your set, carefully bring the barbell back to your chest and sit up to place it back on your thighs.
Remember to always maintain a tight core and proper form throughout the exercise. If you feel any discomfort or pain, stop the exercise immediately and consult with a fitness professional.
barbell reverse close-grip bench press
1. Start by lying flat on a bench, feet firmly on the ground. Make sure your back is in a neutral position and not arched.
2. Reach up and grab the barbell with a close grip, hands about shoulder-width apart. Your palms should be facing towards you, this is the reverse grip.
3. Lift the barbell off the rack or have a spotter help you. Hold it straight over your chest with your arms fully extended.
4. Inhale and slowly lower the barbell towards your chest. Keep your elbows close to your body to engage your triceps.
5. Once the barbell is an inch or two from your chest, exhale and push the barbell back up to the starting position. Make sure to keep your wrists straight and maintain control of the barbell at all times.
6. Repeat this movement for your desired number of repetitions.
7. When you're done, carefully re-rack the barbell or have your spotter help you.
Remember to always use a weight that's appropriate for your strength level and to maintain proper form throughout the exercise to avoid injury.
barbell pin presses
To perform the barbell pin presses, start by setting up the barbell on the safety pins of a power rack at about chest height. Stand in front of the barbell with your feet shoulder-width apart.
Bend your knees slightly and lean forward from your hips, keeping your back straight. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. This is your starting position.
Push the barbell upwards by extending your arms fully. Ensure your elbows are locked out and the barbell is directly above your shoulders. Hold this position for a second.
Slowly lower the barbell back down to the safety pins. Make sure to control the movement and keep your elbows tucked in to target your triceps effectively.
Repeat this movement for your desired number of repetitions. Remember to keep your core engaged and your back straight throughout the exercise to prevent any injuries.
This exercise is great for building strength in your triceps and can also help improve your bench press. Always ensure to use a weight that is challenging but allows you to maintain proper form.
barbell one arm floor press
To perform the barbell one arm floor press, start by lying flat on your back on the floor. Position yourself so that your head, shoulders, and buttocks are in contact with the ground. Bend your knees and plant your feet firmly on the floor.
Hold a barbell in one hand, with your palm facing towards your feet. Your arm should be fully extended and perpendicular to the floor. This is your starting position.
Slowly lower the barbell towards your chest, keeping your elbow close to your body. Continue lowering until your upper arm is in contact with the floor.
Pause for a moment, then push the barbell back up to the starting position, fully extending your arm but not locking your elbow. Ensure that you're pushing the weight up using your triceps, not your chest or shoulders.
Repeat the movement for your desired number of repetitions, then switch to the other arm. Remember to keep your movements slow and controlled, focusing on the contraction of your triceps.
Ensure that the weight you're using is challenging but allows you to maintain proper form. If you're new to this exercise, start with a lighter weight and gradually increase as your strength improves.
barbell lying triceps extension skull crusher
1. Start by selecting a barbell of appropriate weight. Ensure it's not too heavy to maintain control throughout the exercise.
2. Lie down on a flat bench with your feet firmly planted on the ground. Hold the barbell with an overhand grip, hands shoulder-width apart.
3. Extend your arms fully, holding the barbell directly above your chest. This is your starting position.
4. Slowly lower the barbell towards your forehead by bending your elbows while keeping your upper arms stationary. Your forearms should be the only parts moving.
5. Pause for a moment when the barbell is just above your forehead. Ensure that you maintain control of the barbell and it does not actually touch your forehead.
6. Push the barbell back to the starting position by extending your elbows and using your triceps to lift the weight.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the contraction and extension of the triceps. Avoid using your shoulders or back to lift the weight. Always ensure safety by having a spotter nearby, especially when using heavier weights.
barbell lying triceps extension
To perform the barbell lying triceps extension, follow these steps:
1. Start by lying flat on a bench, holding a barbell with a shoulder-width grip. Your feet should be flat on the ground for stability.
2. Extend your arms fully, lifting the barbell directly above your chest. This is your starting position.
3. Slowly bend your elbows to lower the barbell towards your forehead. Keep your upper arms stationary and only move your forearms.
4. Pause for a moment when the barbell is just above your forehead.
5. Push the barbell back to the starting position by extending your elbows while keeping your upper arms stationary.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the contraction and extension of your triceps. Avoid using your shoulders or back to lift the weight, and ensure your elbows are the only joints moving during this exercise.
barbell lying extension
To perform the barbell lying extension, follow these steps:
1. Start by lying flat on a bench, feet firmly on the ground. Hold a barbell with an overhand grip, hands shoulder-width apart.
2. Extend your arms fully, holding the barbell directly above your chest. This is your starting position.
3. Slowly bend your elbows to lower the barbell down towards your forehead. Keep your upper arms stationary, only moving your forearms.
4. Pause for a moment when the barbell is just above your forehead, ensuring you maintain control and do not let the barbell touch your head.
5. Push the barbell back to the starting position by extending your elbows and using your triceps to lift the weight.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights you are lifting. Always ensure your safety by having a spotter nearby when you're performing this exercise.
barbell lying close-grip triceps extension
1. Start by lying flat on a bench, feet firmly on the ground. Hold a barbell with a close grip, hands about shoulder-width apart.
2. Extend your arms fully, lifting the barbell directly above your chest. This is your starting position.
3. Slowly bend your elbows to lower the barbell towards your forehead. Keep your upper arms stationary and elbows tucked in. The movement should only occur in your forearms.
4. Lower the barbell until it's almost touching your forehead. Ensure that you maintain control of the barbell at all times.
5. Pause for a moment at the bottom of the movement, then push the barbell back to the starting position by extending your elbows and using your triceps to lift the weight.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights. Always use a weight that's challenging but manageable to maintain proper form.
barbell lying close-grip press
To perform the barbell lying close-grip press, follow these steps:
1. Start by lying flat on a bench, feet firmly on the ground.
2. Hold the barbell with a close grip, hands about shoulder-width apart. Ensure your palms are facing away from you. This is your starting position.
3. Slowly lower the barbell towards your chest while keeping your elbows close to your body. This helps to engage your triceps.
4. Pause for a moment when the barbell is just above your chest, then push the barbell back up to the starting position. Make sure to fully extend your arms, but don't lock your elbows.
5. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled, focusing on the muscle contraction and not on the weights you are lifting. Always keep your back flat on the bench and avoid using your hips or shoulders to lift the bar.
barbell lying back of the head tricep extension
To perform the barbell lying back of the head tricep extension, follow these steps:
1. Start by lying flat on a bench, feet firmly on the ground. Hold a barbell with an overhand grip, hands shoulder-width apart.
2. Extend your arms fully, lifting the barbell directly above your chest. This is your starting position.
3. Slowly bend your elbows to lower the barbell down towards the back of your head. Keep your upper arms stationary and ensure the movement is only happening at your elbow joint.
4. Lower the barbell until it's about an inch from the back of your head or until your forearms and biceps touch.
5. Pause for a moment, then push the barbell back up to the starting position, extending your arms fully but without locking your elbows.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the contraction and extension of the triceps. Avoid using your back or shoulders to lift the weight, and always use a weight that is challenging but manageable to maintain proper form.
barbell jm bench press
1. Start by setting up a flat bench under a squat rack or smith machine. Load the barbell with the desired weight.
2. Sit on the bench and position your feet flat on the floor. Reach up and grasp the barbell with an overhand grip, hands shoulder-width apart.
3. Unrack the barbell and hold it straight over your chest with your arms fully extended. This is your starting position.
4. Lower the barbell slowly towards your face, bending your elbows and keeping your wrists straight. The barbell should move in a semi-circular motion towards your forehead, hence the name JM press.
5. Once the barbell is near your forehead, pause for a moment and then reverse the movement, extending your arms and pushing the barbell back up to the starting position.
6. Keep your upper arms stationary throughout the exercise, moving only your forearms. The focus should be on the triceps doing the work.
7. Repeat for the desired number of repetitions.
8. After completing your set, carefully re-rack the barbell.
Remember to always use a spotter for safety when performing this exercise, especially when using heavier weights.
barbell incline reverse-grip press
1. Start by setting up an incline bench at a 45-degree angle.
2. Load the barbell with the desired weight and place it on the rack above the bench.
3. Sit down on the bench and position your feet flat on the floor for stability.
4. Reach up and grab the barbell with a reverse grip, meaning your palms should be facing towards you. Your hands should be shoulder-width apart.
5. Unrack the barbell and hold it straight over your chest with your arms fully extended. This is your starting position.
6. Slowly lower the barbell towards your chest while keeping your elbows close to your body. Ensure that you maintain control of the barbell at all times.
7. Once the barbell is an inch or two from your chest, pause for a moment.
8. Push the barbell back up to the starting position by extending your arms and contracting your triceps.
9. Repeat the movement for the desired number of repetitions.
10. After completing your set, carefully re-rack the barbell.
Remember to always use a spotter when performing this exercise to ensure safety. Also, avoid using a weight that's too heavy for you to handle, as it could lead to injury.
barbell incline close grip bench press
1. Start by setting up an incline bench at a 45-degree angle.
2. Load the barbell with the appropriate weight according to your strength and fitness level. Always ensure the weight is evenly distributed on both sides of the barbell.
3. Sit down on the incline bench and plant your feet firmly on the ground. Your back should be flat against the bench.
4. Reach up and grab the barbell with a close grip, hands shoulder-width apart. Your palms should be facing away from you.
5. Unrack the barbell and hold it straight over your chest with your arms fully extended. This is your starting position.
6. Slowly lower the barbell towards your chest while keeping your elbows close to your body. This helps to engage your triceps more effectively.
7. Pause for a moment when the barbell is just an inch away from your chest.
8. Push the barbell back up to the starting position, fully extending your arms but not locking your elbows.
9. Repeat the movement for your desired number of repetitions.
10. Once you're done, carefully re-rack the barbell.
Remember to keep your movements controlled and steady throughout the exercise. Avoid using your back or shoulders to lift the weight; your triceps should be doing most of the work. If you're new to this exercise, start with a lighter weight to get the form right before moving on to heavier weights.
barbell decline close grip to skull press
1. Start by setting up your decline bench at an angle of about 15-30 degrees.
2. Lie down on the decline bench with your feet securely hooked under the foot pads.
3. Have a spotter hand you a barbell, or carefully lift it from the ground if you're working out alone.
4. Hold the barbell with a close grip, your hands should be about shoulder-width apart.
5. Extend your arms fully, holding the barbell directly above your chest. This is your starting position.
6. Slowly lower the barbell towards your forehead, bending your elbows and keeping your upper arms stationary. This is where the exercise gets its name 'skull press'.
7. Stop just before the barbell touches your forehead, then push the barbell back up to the starting position using your triceps.
8. Make sure to keep your elbows in and your movements controlled throughout the exercise.
9. Repeat for the desired number of reps.
10. When you're done, carefully place the barbell back on the ground or have your spotter take it.
Remember to always use a weight that's challenging but allows you to maintain good form. It's also a good idea to have a spotter nearby when you're doing this exercise, especially if you're using heavy weights.
barbell close-grip bench press
1. Start by lying flat on a bench with your feet firmly planted on the ground.
2. Reach up and grab the barbell with a close grip, hands about shoulder-width apart. Ensure your palms are facing away from you.
3. Lift the barbell off the rack or have a spotter help you. Hold it straight over your chest with your arms fully extended. This is your starting position.
4. Inhale and slowly lower the barbell towards your chest, keeping your elbows close to your body to engage your triceps.
5. Once the barbell is an inch from your chest, exhale and push the bar back to the starting position. Make sure to keep your elbows close to your body throughout the movement.
6. Repeat this movement for the desired number of repetitions.
7. After completing your set, carefully re-rack the barbell or have your spotter help you.
Remember to always use a weight that is challenging but allows you to maintain proper form. If you're new to this exercise, start with a lighter weight to get the movement down before adding more weight.
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