Triceps (exercises)
Skull crusher (lying tricep extension)The skullcrusher is also known as lying tricep extension, the skullcrusher is a killer move that packs on major upper arm mass, which great Arnold used to work the entire length of his triceps from elbow to shoulder.
To perform it right, you lie on a flat bench and your feet placed on the floor. Now hold an EZ curl bar with your hands just less than shoulder width apart. For safety you may want to have a training partner hand you the bar. Press the weight directly above your chest to lock out your arms. Then, with your upper arms locked in place, flex your elbows to slowly lower the weight to a point just above your forehead. Pause for a second and feel the burn in your tri muscles. Extend the bar in a controlled motion back to the starting position to complete the rep. Skull crushers are really awesome that will give your triceps a wicked burn and tremendous pump. This exercise can also be performed with dumbbells and in a sitting position. |
KickbacksNow hold a dumbbell in your right hand and place your left knee on a flat bench firmly. Lean forward and place your left hand on the bench for support. Your right foot should be flat on the floor and right knee slightly bent.
Keep your back straight. Slowly start pushing the dumbbell back and up by extending the arm backwards. When full extended and your arem is paralell to the floor, make a pause for almost a second and then return to the starting position. After completing 10 reps switch the dumbbell to the left hand and start again. |