Overhead Bar Press
This exercise helps give the triceps muscles an excellent shape and increased size, and also works the muscles that help stabilize the shoulder.
STEP 1. Lie flat on your back on a bench and bring your feet up to the edge of the bench, keeping your feet, knees, and hips in line. Hold the bar above your body with your hands a shoulder-width apart and your elbows, wrists, and shoulders in a vertical line.
STEP 2. Inhale and slowly lower the bar toward your forehead by flexing your arms at the elbows – keep your arms parallel to each other and your elbows pointing up.
STEP 3. Stop the movement a safe and comfortable distance away from your forehead, then slowly exhale and extend your arms at the elbow to push back to the start position.