1 - Sit upright on a bench with back support, feet flat on the floor and core braced.
2 - Grip the barbell with a narrow overhand grip (hands slightly closer than shoulder-width apart).
3 - Press the barbell overhead until your arms are fully extended, holding it directly above your head.
4 - Keeping your upper arms stationary and close to your head, slowly lower the barbell behind your head by bending at the elbows until you feel a deep stretch in your triceps.
5 - Pause briefly at the bottom, then forcefully extend your elbows to press the barbell back to the starting position overhead.
6 - Avoid flaring your elbows outward throughout the movement to maintain tension on the triceps.
7 - Repeat for the desired number of repetitions, maintaining a controlled tempo on both the lowering and pressing phases.
