Sit on a triceps press machine. Plant your feet firmly on the floor, and press your sacrum firmly against the pad. Grasp the handles, keeping your wrists neutral and your elbows slightly flexed and pointed straight back. Bend at your hips and lean forward while keeping a natural arch in your lower back. Pull, and hold your shoulder blades tightly together.
Keeping your arms straight with your elbows slightly bent, slowly let your arms up while your shoulders come up behind the neck. your pectoralis minor, your traps, and your lower serratus anterior. Pull your arms and shoulder blades back down to the original start position. Keep proper posture. Hold, continue to contract your scapular depressors. Repeat.