· Lay with your back on a flat bench.
· Grip a barbell with a close grip 8-12 inches apart.
· Keeping your arms close to your sides lower the bar so it touches your chest, approximately an inch below your nipples.
· Slowly return to starting position, concentrating on your triceps.
· At the top of the exercise bend your arms down towards your head.
· Raise the bar back up over your chest and repeat.