Start Position: Lie on a flat bench and firmly plant your feet. Hold a dumbbell with both hands (one on the top of the other) under the weight plate. Straighten arms to almost perpendicular to the floor. I like to position the dumbbell slightly behind my head, not directly over it.
MidPoint: Keeping elbows in a fixed position, lower dumbbell until you feel a good stretch in your triceps. Do not let your elbows flare out to the side. Be careful not to hit your head!
Finish Position: Keeping elbows in the same fixed position, bring dumbbell back to the starting position, squeezing your triceps at the top. 10-12 reps for each set.