Set up just like a bench press. Lower the bar until the yoke touches your chest then lay your hands back toward your face until the pad is on your forehead. As the bar is laying back try to turn your elbow in and keep them as high as you can. This should make you feel the triceps load up with pressure. Once you touch your head, punch your hands out of the bottom and squeeze your hands through the top.
3-8 x 6-15 is the usual range on these
SSYOKE BAR