1. Begin by loading a barbell with the appropriate weight and positioning it on the rack at a height you can easily lift off from while lying on the bench.
2. Lie down on the bench so that your eyes are directly under the barbell. Grip the barbell with your hands spaced closer than shoulder-width apart, palms facing towards your feet (this is the 'reverse grip').
3. Unrack the barbell with the help of a spotter if necessary, and hold it straight over your chest, arms fully extended. This is your starting position.
4. Slowly lower the barbell towards the lower part of your chest, keeping your wrists straight and elbows close to your body. Your forearms should remain vertical throughout the movement.
5. Lower the barbell until it almost touches your chest, ensuring that your shoulders are pulled back and your chest is up to activate your triceps effectively.
6. Push the barbell back up to the starting position, extending your arms fully to engage your triceps.
7. Repeat for the prescribed number of repetitions and sets.
Tips:
- Keep the movement controlled, especially when lowering the barbell.
- Do not let your wrists bend backward; maintain a strong grip.
- Engage your core throughout the exercise for stability.
- Use a spotter whenever you're lifting heavy to ensure safety.
- If you're new to this exercise, start with a lighter weight to perfect the form before increasing the load.
---
