Position for the lying triceps extension

Position for the lying triceps extension

1. Grasp a barbell or an E-Z curl bar using an overhand grip with hands less than shoulder width apart.

2. On a flat bench, lie on your back with your feet firmly planted on the ground and your back flat against the bench.

3. The bar should be should be directly over your head and your arms fully extended.

Execution of the close grip bench press 
1. Keeping your upper arms straight and fixed, slowly bend your elbows and lower the bar to your forehead. You should be almost touching your forehead.

2. Using your triceps, push the weight back up to the starting position. Repeat the movement. Keep your elbows in at all times.

3. When your finished the movement, you can either sit up with the weight or drop it to the floor while you are lying on the bench. It will take a little practise but you'll get it.