Keep your elbows close to your body and your feet shoulder-width apart, then pull the bar down until your arms are fully extended by your sides.
Hold this position for a moment, feeling the tension in your triceps.
Slowly return the bar to the starting position, allowing your arms to fully extend upwards but not letting the weights touch.
Repeat this motion for the desired number of repetitions, ensuring to keep your upper arms stationary throughout the exercise to isolate your triceps.
Pro Tip
**Grip and Arm Position**: Hold the bar with a reverse grip, palms facing up. Keep your elbows close to your body and bent at a 90-degree angle. Make sure you aren't flaring your elbows out to the sides, as this can strain your shoulders and reduce the effectiveness of the exercise. **Controlled Movement**: Push the bar down while keeping your elbows stationary. The only part of your arm that should be moving is your forearm. Avoid using your body weight or momentum to push the bar down, as this can lead to injuries and won't effectively target the triceps. **Full Range of Motion**: Fully extend your arms at the bottom of the movement and allow them to return to the starting position for a full range