Lie on a flat bench with a barbell held atarms length above you.  Grasp the bar with a close (10 inches apart)overhand grip and bring you arms to a 45 degree angle.  This is thestarting position.  Slowly lower the weight by bending the elbows untilweight is near the forehead.  Reverse the movement, concentrating onthe triceps doing the work, to the start position.  Lock out your armsfor a moment, then begin again.