The triceps sit on the back of the upper arms. They have a lateral, medial and long head. Skull crushers, which are referred to as triceps extensions, zero in on this muscle group. Because there is only one joint movement and one muscle being worked, skull crushers are known as isolation exercises. When performed with proper technique, they help tone the back of your arm.
Step 1
Add weight plates to an EZ curl barbell and fasten them with collars. An EZ curl bar, also known as a preacher bar, has a wavy shape. This allows you to do certain exercises with your palms at a slight angle, which takes stress off your wrists. Place the bar on the floor at the end of a flat weight bench.
Step 2
Sit on the end of the bench with the bar by your feet. Bend down and grasp the bar with an overhand, less than shoulder-width grip -- your hands should be about 12 inches apart. Lift the bar off the floor and rest it on your thighs. Lean back slowly until your back is flat on the bench and push the bar straight above your chest with arms fully extended.
Step 3
Perform the lowering portion of the exercise. Keep your upper arms still, abs tight and back pressed against the bench as you bend your elbows to lower the bar. Stop when the middle of the bar is close to your forehead.
Step 4
Finish the exercise. Continue to maintain tight abs and push the bar up until your arms are fully extended. Squeeze your triceps for a second and repeat the movement. Do not lock your elbows out when you push the bar up, and make sure to breathe properly. Inhale the whole time you lower the bar and exhale as you push it up.
Tips and Warnings
- You also have the option of using a straight barbell to do skull crushers. An Olympic bar, which weighs 45 pounds, is a bit bulky and awkward for this exercise. Look for a bar in the gym that is skinnier and shorter.
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