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Muscle group: Triceps

Steps

Lie on a flat bench with head and back supported and feet flat. Hold a straight bar in a narrow overhand grip, hands about 15 cm apart. Start with arms extended over the shoulders. Bend the elbows to move the bar in an arc toward the chin, clear of the face, then extend under control. Keep the trunk still; the bar never contacts the head or face. Keep elbows close to the midline and shoulders on the bench.

One complete movement and controlled return count as one repetition; both arms move together.

Load means the total weight of the bar and all plates.

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