Pick the loaded bar up off the ground and sit yourself down on a flat bench. With the bar resting on your thighs, lie back on the bench and bring the bar to your chest. Push the bar directly over your chest and fully extend your arms. Start the movement by bending at the elbows and lowering the weight behind your head. Once you feel a full stretch in your triceps, drive the weight back up by extending your elbows until they are fully locked out. When you have reached muscular failure you can either hand the weight to a spotter or simply lay it on the ground behind your head.
Tips: Using a full range of motion is very important on this exercise. When most people perform this lift, they simply bring the bar down until it touches their forehead. This limits the amount of muscle stimulation they can achieve since they aren't using a full range of motion. Make sure to bring the bar behind your head rather than simply touching your forehead. A spotter can be very helpful on this exercise by handing you the weight when you are in the lying position and taking the weight from you when you are finished. You can also perform this lift with dumbbells.
Primary Muscle
