I recently read a bit about this exercise, it's great for a chest/tri day workout. Just thought I'd like to inform those who have never heard about it. It's very similiar to a close grip bench, but there are a couple things that make it very effective and different. It works both chest and tris, so it would be a good transition exercise between a straight chest exercise and a straight tricep exercise.
Anyhow, here is the method.
Use a regular bench, and use a grip like close grip bench, thumbs on the outside of the bar on the same side as the fingers. Remeber keep your elbows at your side on the negative, and lower the bar to the upper part of your chest (about halfway between your nipples and your chin). On the raise, concentrate on keeping your elbows in and your shoulders back. Lather, rinse, repeat.
The main thing you want to make sure on this exercise is that on the negative, you need to lower the bar to the upper chest. This semi-mimics the movement of a skull crusher, and you'll feel the burn if you do it right.
Enjoy. | 
