Lying Barbell Triceps Extension
While holding a EZ barbell with pronated grip (palms facing forward), lie on your back on a flat bench with your feet lying on the sides of the bench shoulder width apart. The space between your hands should be narrower than your shoulders. Press the barbell up so that it is at arm’s length above you. Your arms should be overhead and perpendicular to the floor.
Using your forearms only, lower the barbell in an arc motion until it gets close to your forehead. Hold this position for a second.
Use your triceps to push the barbell back up to the starting position. Hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.