This my favorite Triceps Exercise. Give it a try!
Start – Sit on the end of a flat bench with an EZ bar and take the closer grip on the bar. Lie back flat and raise the bar up so it’s extended over the very top part of your forehead. If you have a workout partner, he/she can hand you the weight at the top position and take it from you after completing the set.
Movement – Lower the bar (without rocking your elbows back and forth) behind your head until you feel a good stretch of the triceps. Be sure to keep your upper arms stationary and don’t allow your arms to flair out to the sides. Again, do not allow your elbows to rock back and forth. They must remain stationary in order to place as much focused resistance on the triceps as possible.
Sets/Reps – I like to perform about 4 sets of 8-12 reps.
Key Tips – Inhale as you lower the weight and exhale when returning to the starting position. You can also lower to the forehead (sometimes called skull crushers), but I prefer the method I describe above. Don’t rush the movement; take about about 2-3 seconds to lower and one second to push back to the starting position.
If you’re unfamiliar with it, here’s what an EZ bar looks like. I find it more comfortable than a traditional straight bar.
Feel free to ask any questions about this triceps exercise or any other exercise! And, if you’re interested in a customized workout please check out my Hourly Services.
February 23, 2014 at 12:59 pm -
Looks like a great expertise! Thanks for all of your tips!
February 24, 2014 at 4:02 pm -
Thank you, Vi!