1. Take a narrow (6-inch, or 15-centimeter) overhand grip on the bar.
2. Lower the weight down slowly to touch the middle chest.
3. Push the bar straight up until your elbows lock out.
Primary: Triceps, pectoralis major.
Secondary: Anterior deltoid.
Hand spacing: To target the trice ps, hand spacing should be narrower than shoulder width.
Grip: An underhand (supinated) grip on the bar also targets the triceps, but this grip requires the hands to be spaced wide apart (see Variation section).
Trajectory: Keep your elbows close to your sides to emphasize the triceps, not the chest.
Range of motion: A full range of motion (achieving full lockout) is required
for maximizing triceps effort.