This is an excellent secondary/assistance exercise
for the bench press. Many top powerlifters actually use this
one to help develop tricep-specific power in the bench.
It's not a "heavy"
exercise but can be quite useful in improving your poundages
in the bigger pressing lifts. It also hits the triceps very
strongly, aiding in muscle development.
You'll need a bench and a dumbell
for this one. Lay flat on your back on the bench and hold
the dumbell at arms-length, just like it was the top of a
dumbell bench press.
Now, keeping your upper arm
vertical, lower the dumbell across your face so it comes down
on the other side of your chin.
Extend back up to the top position.
It's just that simple! Do all your reps on one arm then switch
to the other.
Don't worry about using extremely
heavy weights on this one - go by feel and start lighter than
you think you'll need. You can build up from there but keeping
tight form is very important. With too heavy of a weight,
you can turn it into a mangled dumbell press.
