Set up for the exercise by setting a pair of dumbbells at the end of a flat bench.

Pick up the dumbbells off the floor using a neutral grip (palms facing in), position the ends of the dumbbells on your thighs, and sit down on the bench.

To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows.

Now you should be in position to start the set, laying back on the bench holding thedumbbells straight up above your chest with a neutral grip.

Slowly lower the dumbbells to your chest keeping them in close proximity to one another (roughly 2 inches apart).

Without allowing the dumbbells to contact your chest, raise them back to the starting position keeping the same distance between them throughout the movement. This is one rep.

Repeat for desired reps.

Exercise Tips:

Keep your elbows as close to your body as possible during the set.

Don't let the dumbbellstouch your chest and don't lock your elbows out at the top of the exercise.

Focus on the stretch and contraction of the triceps throughout the movement