1. Position yourself on a flat bench with your back lying flat on the bench pad, feet firmly on the ground for stability.
2. Have a spotter help you lift the barbell from the rack, or if working out alone, carefully lift the bar with both hands using a narrow to shoulder-width grip.
3. Lower the barbell towards your upper chest/lower neck area – this is different from a traditional bench press which targets the mid-chest. Your elbows should be close to the body to maximize triceps activation.
4. Pause at the bottom when the bar is just above your chest, and make sure you maintain control throughout the movement.
5. Push the bar back up to the starting position, fully extending your arms and contracting your triceps at the top of the movement.
6. Repeat for the desired number of repetitions.
7. Control the weight at all times, especially if you are attempting heavy lifts. It's recommended to have a spotter if you are lifting heavy.
Note: As with all exercise movements, ensure proper form and technique to prevent injury. It's recommended to start with lighter weights to get used to the movement pattern before progressing to heavier weights.
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