How to do it
Keep your shoulder blades pinned against the bench throughout.
- 1
Lie on a decline bench with an EZ barbell held above your chest.
- 2
Grip the bar with hands close together.
- 3
Lower the bar by bending your elbows while keeping your upper arms still.
- 4
Lower the bar until it is just above your forehead.
- 5
Extend your arms to raise the bar back to the starting position.
Expert tip
Keep your elbows stationary and only move your forearms to fully engage the triceps without shoulder involvement.
Common mistakes
- ✕Using a grip that is too wide
- ✕Bending the wrists backward
- ✕Bouncing the bar off the forehead