Close Grip Dumbbell Presses Concentric + Lying Triceps Extensions Eccentric

Here we combine dumbbell presses with dumbbell extensions.  This allows you to work each arm independently from the other. 

Implementation:  (A)  Grasp a pair of dumbbells and lay on as bench as you would with a normal, dumbbell bench press.  (B)  For a starting position bring your hands in so that both dumbbells are touching each other.  From here drive the weight up feeling a complete contraction in your triceps. (C)  At the top range of motion turn both palms so that they now face each other.  (D)  Lower them backward, keeping your elbows in place to either side of your head.  This is the exact negative portion of regular dumbbell extensions.  Bring the weights back to  the starting position and continue.
 
Exercise Slideshow

                            

 
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