Exercise Advice: Position yourself on a flat bench and lay back completely flat. Have someone carefully hand you a dumbbell and position it above your head with your palm facing out and your arms straightened but make sure to always keep a little bend in your arm to keep tension on the triceps muscle. Slowly lower the dumbbell to a few inches above your chest. Finally, extend your arms back up the starting position while keeping your elbows in. Repeat with your opposite arm.