SKULLCRUSHERS
TARGETS /// triceps (primary); forearms (secondary)
EQUIPMENT /// bench and EZ bar
Don’t let the name scare you—this exercise chisels the triceps! It also increases your strength for other presses. Though the standard movement targets the long head of the triceps, you can hit all three heads by changing grips, adjusting the bench angle, or changing the upper arm angle.
[1]Sit on the end of the bench with your feet placed flat on the ground. Place the EZ bar in your lap and grasp the bar with an inside grip. Lie back on the bench while simultaneously extending the bar straight overhead.
[2]Push your glutes into the bench, rotate your shoulders back and down, and hinge at the elbows to slowly lower the bar down until it’s just above your forehead, pause, then push the bar back up to the starting position.
TRAIN THE RIGHT WAY
DO: keep your upper arms fixed throughout the set.
DON’T: go heavy or go to failure without a spotter.
VARIATIONS
^ Dumbbell neutral-grip skullcrushers (more challenging) Perform the same movement using dumbbells. (This variation ensures that both sides are working evenly, and can help even out any asymmetries.)
Incline bench skullcrushers (more challenging) Adjust the bench to a 45-degree angle. Position your upper arms to be close to perpendicular to the ground, or slightly beyond. Extend through the elbow as you would with standard skullcrushers.