Triceps Press Barbell on Flat Bench

• Select a barbell weight that allows you to complete 8-12 repetitions. Start lighter if you're new to this exercise.

• Lie back on a flat or slightly inclined bench. Grip the barbell with an underhand, narrow grip, hands spaced about 6-10 inches apart.

• Lift the bar off the rack and hold it directly over the lower portion of your chest with arms extended. This will be your starting position.

• Slowly lower the bar towards your chest by bending your elbows and allowing them to flare out to the sides. Keep your upper arms stationary and do not let the bar touch your chest.

• Press the bar back up using your triceps to straighten your arms. Focus on keeping your elbows tucked in so you isolate the triceps.

• Repeat for the desired number of reps. Make sure to control the motion on both the lowering and lifting phases.

• Breathe in as you lower the bar and breathe out as you lift it. Do not hold your breath.

• Keep your head, shoulders and hips in contact with the bench at all times. Do not arch your back.