How to do it
- Lie on the bench holding the weight over the shoulders with straight arms.
- Tilt the arms slightly back towards the head and keep the elbows narrow.
- Bend only at the elbows to lower the weight behind the top of the head.
- Straighten the arms back to the start.
Common mistakes
- Flaring the elbows out.
- Moving the upper arms so it becomes a pullover.
- Lowering to the forehead with heavy load.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load, or a slower lowering.
Easier: Cable pushdown, or lighter dumbbells.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Lower behind the head rather than to the forehead, and stop if the elbows ache.
Swaps
Full gym: Triceps pushdown, Overhead triceps extension, Close-grip bench press, Close-grip push-up, Bench dip
Dumbbells and a bench: Overhead triceps extension, Close-grip push-up, Bench dip