- Set up a decline bench to between 15 and 30 degrees. (The angle is not important, your comfort and form is.)
- Place the EZ bar on the rack at the foot of the bench.
- Sit on the bench and position your feet under the foot pads.
- Lean forward and grip the EZ bar with an overhand grip, shoulder width apart.
- Lift the bar from the rack. (Because of your position when doing this, I recommend getting a spotter to assist you)
- Lat flat on the bench holding the bar above your chest with your arms extended and elbows locked.
- Lower the EZ bar towards you by bending your arms toward you in a smooth arc. Your upper arms should not move.
- Continue lowering the bar until it is just above or gently touching your forehead. You should feel a stretch in your triceps.
- Hold and squeeze you triceps for a count of one.
- Return to the staring position by extending your arms in a smooth arc. (Again, your upper arms should not move)
- Repeat.
This exercise can be performed using a single dumbbell or a barbell.