Reverse Triceps Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor.
Lower the bar slowly until you feel the bar on your middle chest. Pause for a second.
Bring the bar back to the starting position and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.