Flat Bench Triceps Extension
While holding a pair of dumbbells 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 and your palms facing each other. Press dumbbells up so that they are at arm’s length above you. Your arms should be overhead and perpendicular to the floor.
Using your forearms only, lower the dumbbells in an arc motion until they gets close to your forehead. Hold this position for a second.
Use your triceps to push the dumbbells 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.