- Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be extended up at a right angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This will be your starting position.
- Inhaling and keeping your shoulders and elbows stationary, lower the weight down. Continue this movement until the dumbbells are near your ears level.
- Exhaling, return the barbells to the starting position by contracting the triceps.
- Repeat for the required amount of repetitions.
Precaution: Be very careful when selecting the weight. Too much weight could lead to injured or sprained ligaments. If you suffer from elbow problems, this exercise can be substituted with a close-grip bench press.