Primary Muscle: Triceps
Equipment: Barbell
Level: Intermediate
Purpose: To target the outer/lateral and inner/long head of the triceps brachii muscle.
Execution: Lay on a flat bench and grab a barbell with a narrow grip (couple inches narrower than shoulder width). Keeping your shoulders back and your back flat on the bench, dismount the bar from the rack and lower it slowly to just below your nipples. keeping your elbows tight and parallel to your body. Press the barbell straight up until your arms are fully extended but not locked out. Squeeze your triceps at the top of each rep before lowering the bar for another repetition.