Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just above the nose for the starting position.
Step 2: With your elbows tucked, press the weight up until your elbows are straightened and the bar is directly above your face with your palms facing your feet. When pressing, concentrate on using your triceps to press the weight up. Your wrists should also remain straight throughout the movement.
Step 3: Lower the bar to your nose by bending the elbows, continuing to keep your elbows tucked. Lower the bar in a controlled manner to the starting position. After a number of reps, switch to lowering the bar to your forehead. Lower the bar to your forehead by bending the elbows, continuing to keep your elbows tucked. Lower the bar in a controlled manner to the starting position.
After a number of reps, switch to lowering the bar behind your head. Lower the bar behind your head (and in line with the bench) by bending the elbows, continuing to keep your elbows tucked. Lower the bar in a controlled manner to the starting position.
Step 4: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then place the barbell on the floor. Weight can be added to the bar between sets.
Benefits:
The skullcrusher (or lying barbell tricep extension) is one of the best possible movements for the triceps, and is one of the best exercises to build strength and muscle in the entire tricep.
It can be used as a compound movement on a day solely focused on the triceps and arms, or can be a highly-beneficial supplementary exercise on an upper-body session.
By adding in a 3-way portion of the exercise is a tremendous way to fully exhaust your triceps, creating an unbelievable pump.
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Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just behind the head and in line with the bench for the...
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Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just above the nose for the starting position. Step 2:...
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Step 1: Stand facing the cable machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back...
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