Primary Muscle: Triceps
Equipment: Machine
Level: Beginner
Purpose: To target the outer/lateral and inner/long head of the triceps brachii muscle.
Execution: Lay flat on a decline bench and grasp a barbell with a close (narrower than shoulder width). Keeping your shoulders back and chest up, remove the bar from the rack and lower it slowly to your nipples. Avoid bouncing the bar off your chest. Press the barbell straight up squeezing your triceps until your arms are fully extended but not locked out. Try to keep your elbows tucked in at your side as you perform the exercise.