PREPARATION
1.Lie on the bench with your head
  at the end away from the rack.

2.Place your feet on the floor at
  the rack end of the bench.

3.Take an overhand grip on the
  bar and lift it out of the rack.

4.Breathe out as you press the bar
  to arm's length above your head.

EXERCISE
1.Breathe in as you bend your
  elbows and lower the bar toward
  your forehead, leading with your
  knuckles.

2.Hold briefly, then breathe out
  as you press the bar back up to
  arm's length.

This exercise can be hazardous. It
should only be performed if a
partner is standing by to assist.

MAINLY FOR: Triceps