Exercise Advice: Using an incline bench, position your body with your back flat on the bench. The best way is to have someone hand the barbell in this position. Grasp the barbell tightly with your palms facing up and slowly lower the barbell downwards behind your head while keeping your elbow in. Finally, slowly raise the bar upwards while keeping your elbows in and the tension directly on your triceps. Always keep a slight bend in your arms at the top position.