This exercise targets primarily the triceps, but includes some lower chest muscles.

1 While lying on a declined bench, grab the bar using an overhand grip, but hold them closer together than the normal shoulder-width apart. 

2 Lift it off the uprights and hold it over your lower chest at arm's length. 

3 Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.