I am going to go over with you how to do rolling dumbbell extensions. A lot of people do not know about this one. This is not too popular but it is also a very effective exercise. It combines a skull crusher or lying triceps extension with a press. So you are really getting the full benefit out of this exercise.
You are going to be lying down on the flat bench, again, making sure all six points are firmly planted. One, two; left and right foot. Three; your butt. Four and five; your shoulders. Six; your head. All firmly planted on the bench.
You want to choose a weight that you can comfortably go through the full range of motion with without cheating the exercise. Now, this exercise is different from a regular press. You are not going to come straight up. What you are going to do is you are going to keep your hands in, so neutral grip. So it is not prone, it is not super-native, neutral grip. Your palms are going to face you the whole time.
Now it is called a rolling press because you are literally going to roll and extend. You come down and you let your triceps roll back, this is where you stretch your triceps. Roll forward and extend. Roll back, roll forward and extend. You want to keep your elbows in at all times. You do not want to flair them out because then you are not working the exercise correctly.
Come down controlled, roll them back, come up and squeeze. At any time you work against gravity you want to breathe out. So here I am releasing and now I am working against gravity [breathes], squeeze.
It is much like a skull crusher only you do not have a bar in the middle of your face so you cannot really crush your skull. Roll, roll, extend. And that is a rolling dumbbell extension.