Set-up: Lie down on exercise bench, holding a barbell over your chest with a shoulder width overhand grip. Extend your arms straight above your chest.
Lift: Slowly lower the bar - and your forearms - until it is about an inch from your forehead. Reverse the position. Be sure to maintain elbow position throughout the movement
Emphasis: Be very careful on this exercise and make sure you can handle the weight - obviously using a weight that is too heavy is extremely dangerous. Keep the elbows in the same position - at shoulder width - throughout the movement and do not allow them to flare out.