Begin by using an EZ bar with your desired weight. Lay on a flat bench or on an incline. Grab the inner part of the EZ bar with your palms facing up. Keep your arms perpendicular to your body, only extending your elbows. Avoid allowing your upper arms to move back and forth from their position. Lower the weight under control, with a very deliberate rep speed to clear the top of your head. Keep your elbows in tight as much as possible to ensure triceps do the bulk of the work. As you power the weight back up, stop just short of full extension so that you’re unable to rest in the top position keeping tension on the muscle.