This exercise is a GREAT one for targeting the peak contraction
of the triceps and defining the "horseshoe." It uses the principles
of gravity and leverage to focus the tension directly on the
triceps at the lockout position of the press, keeping the tension
on when normally it would be almost completely lost.

This makes for an INTENSE contraction on the tricep muscles
on every single rep you do.

The will be easier to explain once you see it in action...

The first time you do this exercise, start fairly light...I'm using a
pair of 50 lb dumbbells here.

Start by sitting on a bench with the dumbbells set on end on your thighs.



Now lay back, bringing the dumbbells back with you.



Stand them on end on your chest.



Now change your grip so that your PALMS are underneath the
top "bell" of the dumbbell. Your thumbs should be hooked
around the handle to lock them into position (I don't have a
close-up picture but when you get your palms under, you'll
know exactly what I mean).



Now press up to lockout. The bottom "bells" of the dumbbells
will be resting on your forearms. THIS is what gives the
leverage-based contraction on the triceps at the top.



Now the dumbbells down, until the bottom bell part contacts
your upper arm It is a shortened range of motion...that's ok,
though, because it's the TOP that is the best part of this exercise.

Press back up to the top.



At the top, be sure and squeeze the triceps HARD, as though
trying to use your forearms to push those bottom bell parts
upwards. This will give you direct contraction-based resistance
at the top where normally the tension is lost on the press.

To get the dumbbells back OUT of position is a bit tricky...
here's how I do it.

At the top of your LAST rep, bring the dumbbells in and push
them right together so they're touching. This stabilizes the
weights.



Now lower to your chest.

Now shift your grip back onto the handles (with the dumbbells
resting on your chest, this is not hard to do).



Then push the dumbbells forward and onto your thighs, sit
up and you're all set!



This one works great as a triceps finishing movement, after
you've done a heavier dip or press movement to build mass
and potentially a stretch-based movement (like an extension,
if your elbows can handle it).

The leverage-based position allows you to really load the
contracted position at the lockout of a close-grip press strongly.

Check out the video of this exercise in action here...



Enjoy!

Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!