Lay on the bench pad with your back flat so that the handles are behind you. Grab both handles from above and extend your arm out. Keep your upper arm completely still and only move your forearm forward. Keep your elbows pointed to the ceiling and try to extend and lock your elbows out. Do not swing or use momentum. Try to feel for the stretch in your arm (triceps) and force a squeeze at the end of the rep by pausing at the bottom and top.