Instructions

1. 1

   Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.

2. 2

   Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.

3. 3

   As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.

4. 4

   At that point, use the triceps to bring the weight back up to the starting position as you breathe out.

5. 5

   Repeat for the recommended amount of repetitions.