Purpose
- triceps builder lying on a bench with the bar lowered to your forehead
- your shoulders sit at roughly 90 degrees, so the long head is partly
lengthened: more stretch than a pushdown, less than an overhead extension
- tension peaks at the bottom and disappears at lockout, so the top of the rep
is nearly free
Execution
Lie on a flat bench holding an EZ-bar or a straight bar with a narrow overhand
grip, arms extended straight up. Brace your trunk.
- lower the bar to your forehead by bending your elbows
- keep your upper arms vertical rather than letting them drift back
- descend until your forearms are past horizontal
- extend your elbows to press back up
- control the negative
When the set gets heavy, bang out a few more reps in the bottom half to milk the
stretched position.
Purpose
- triceps builder lying on a bench with the bar lowered to your forehead
- your shoulders sit at roughly 90 degrees, so the long head is partly
lengthened: more stretch than a pushdown, less than an overhead extension
- tension peaks at the bottom and disappears at lockout, so the top of the rep
is nearly free
Execution
Lie on a flat bench holding an EZ-bar or a straight bar with a narrow overhand
grip, arms extended straight up. Brace your trunk.
- lower the bar to your forehead by bending your elbows
- keep your upper arms vertical rather than letting them drift back
- descend until your forearms are past horizontal
- extend your elbows to press back up
- control the negative
When the set gets heavy, bang out a few more reps in the bottom half to milk the
stretched position.