Exercise Advice: Position flat bench in line with a cable machine. Attach a straight bar to the bottom part of the cable machine. Lay flat on your back on the bench. In this position, the best thing is to have someone hand you the straight bar but if you are training solo, reach back and grab the straight bar from the cable machine. Hold the straight bar with your palms up and position the bar just above your head with your elbow in. Slowly extend your arms upwards, keeping your elbows in and flexing your triceps at the top of the movement. Slowly lower the bar back to the starting position while always keeping your elbow in.