LYING TRICEPS EXTENSION

1. While holding a barbell with a grip with palms facing forward , lie on your back on a flat bench with your head close to the end of the bench .

2. Extend your arms in front of you and slowly bring the bar back in a semi circular motion to a position over your head . At the end of this step your arms should be overhead and parallel to the floor . This will be your starting position .

NOTE:- Keep your elbows in at all times .

3. As you inhale , lower the bar by bending at the elbows and while keeping the upper arm stationary . Keep lowering the bar until your forearms are perpendicular to the floor .

4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor . Contract the triceps hard at the top of the movement for a second .

NOTE:- Only the forearms should move . The upper arms should remain stationary at all times.

5. Repeat for the recommended number of repetitions .