Lie on a flat bench and assume an overhand grip on the bar. The starting point is with your arms extended.
1. Inhale and bend your elbows to about a 90 degree angle, i.e., your forearms should be about horizontal to the floor. Do not let your elbows wander to the side; keep them perpendicular to the floor and your body.
2. Return to the starting position. Exhale while you complete the movement.
Notes: This is a great exercise for developing larger triceps, i.e., building triceps mass.