This is an effective resistance training exercise that builds strength on your triceps muscles. Pushing the pulley while on an inclined bench will definitely target your triceps. The exercise is quite easy and can be done by beginners.
Start first with your stretches and warm-ups before you do this exercise. Set the weights on the pulley to a level that you can easily push without causing too much strain. Attach a straight bar on the pulley and place an incline bench in front of the pulley with the back towards the machine. Lie down on the bench with your back and neck flat and straight. Reach your arms overhead and hold the straight bar in an overhand grip. Position your hands less that the breadth of your shoulders. Push on the bars until your forearms are at face level with your elbows at a 90?-angle. Keep this as your starting position.
Exhale as you flex you triceps and extend your arms keeping your upper arms in position. Keep your back on the bench and do not close roll your shoulders forward. Stop when your arms are fully extended in front of you and hold it for a second. Inhale as you slowly return to starting position without releasing the tension.
Do with the recommended number of reps and sets. You can do this exercise with the use of a curved handle bar or with the use of one hand. Train one arm after the other and make sure you do the same amount of reps for each arm to avoid lagging to make sure you are getting the effective resistance training you need.