This exercise helps give the triceps muscles an excellent shape and increased size, and also works the muscles that help stabilize the shoulder.

1 Lie flat on your back on a bench and bring your feet up to the edge of the bench, keeping your feet, knees, and hips in line. Hold the bar above your body with your hands a shoulder-width apart and your elbows, wrists, and shoulders in a vertical line. 

2 Inhale and slowly lower the bar toward your forehead by flexing your arms at the elbows - keep your arms parallel to each other and your elbows pointing up.

3 Stop the movement a safe and comfortable distance away from your forehead, then slowly exhale and extend your arms at the elbow to push back to the start position.