Remain as upright as possible (meaning you're not leaning forwards) to effectively load the triceps.
Four sets of 6-8 reps is your prescription. These aren't "to failure" sets, though. Leave 2-3 reps in the tank for each one. Take 2-3 minutes between sets.
related posts
Tip: The Only Good Smith Machine Exercise
This crazy-looking training method will improve your bench press strength.
Tip: Set New PRs with the Small Loading Trick
Looks kinda weird, but it'll actually help you hit a new personal record. Check it out.
Total Body Split Training
What’s better, total body training or an upper-lower body split? Both work, and even though it sounds weird, you can actually combine the two methods. Here’s how.
Fit Enough to Fight
At some point, you may have to physically defend yourself or your loved ones. Are you bad enough to brawl?