Hold the bar or over the middle of your chest in the air (just below the nipple), with your grip close together, pointing your knuckles towards the ceiling. Push your shoulders down so that they don’t come off the bench and push down on your heels.
Lower the bar keeping it just below the nipple until it is just on the chest and without pausing push it straight back up again, keeping your shoulders and head on the bench at all times..
The closer your hands are together, the more you will isolate your triceps. Try and keep your elbows as close to the side of your body as possible.