Adjust a gym bench to a flat position and place an empty barbell at your feet.Grab the barbell with an even, overhand grip and have your hands shoulder-width apart.With the barbell in your hands, thrust it up and hold it in front of your chest, similar to how you would hold it for an overhead press.Carefully sit on the bench and lie back as you simultaneously extend your arms.Once lying back, you should have a firm grasp on the barbell and have it over your chest with your elbows extended.Plant your feet on the floor, pinch your shoulder blades together, and position the barbell directly over your forehead. Put your wrists, elbows, and shoulders in a straight line.Take a breath and lower the barbell behind your head. You should feel a stretch in your triceps.Hold the bottom position for a second and extend your arms, exhaling on the way up.
Keep your elbows steady – lock your elbows in place above your forehead and don’t let them drift. This ensures the triceps do all the work.Use a full range of motion – lower the bar as far as you comfortably can (behind your head if flexibility allows), then fully extend your arms at the top. Choose the right weight – you should be able to perform at least 8 clean reps. If not, reduce the weight.Control each repetition – lower the bar slowly and smoothly. Don’t drop it or bounce it up; control the movement both down and up.