How to do it
Maintain a tight grip and squeeze your triceps hard at the bottom of each rep.
- 1
Stand or sit with the special bar in your hands, palms facing down.
- 2
Hold the bar at shoulder height with your elbows close to your body.
- 3
Press the bar down by extending your elbows until your arms are fully extended.
- 4
Slowly return to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows stationary and pointed forward; move only your forearms during the exercise.
Common mistakes
- ✕Flaring the elbows outward during the press
- ✕Bending the wrists backward during extension
- ✕Leaning the torso forward during the press