How to do it
Pin your shoulder blades together against the incline bench for the entire set.
- 1
Set an incline bench to a 45-degree angle underneath the Smith machine.
- 2
Lie back on the bench and grasp the bar with an overhand grip, hands shoulder-width apart.
- 3
Unlock the bar and hold it straight above your chest with your arms fully extended.
- 4
Keep your elbows fixed and in line with your shoulders as you lower the bar towards your forehead.
- 5
Stop just before the bar touches your forehead, then press the bar back up to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Position your body at the correct angle on the incline bench to ensure you're targeting the triceps effectively without straining your shoulders.
Common mistakes
- ✕Flaring the elbows wide during the descent
- ✕Lowering the bar past the forehead
- ✕Bouncing the bar off the forehead