Category: Triceps

This might be my favorite triceps exercise. It focuses on the outside muscle of the triceps. This muscle shows and is impressive, particularly when you are lifting something.

Lay on the floor or, a bench or an exercise ball and extend 1 arm above your face with palms facing away from you. Lower the dumbbell to your opposite shoulder, bending your arm at the elbow and keeping your arm pointing straight up and palm facing away from you. Reach over and feel the outer muscle of your triceps. It will be bulging and will psyche you to continue. Return to the starting position.

Work your way to 3 – 5 sets of 6 – 8 reps.

I love these. They put a heavy stress on the triceps, particularly the underside. You should use a spotter when you do these so the term “skull crushers” doesn’t play true.

Lie on your back, either on the floor or on a bench. Grab a barbell and hold it above your head with arms extended and palms facing away.

Keeping the elbows pointed towards the ceiling, slowly bend your arms at the elbows and lower the barbell to your forehead. Keep the elbows in and do not let them begin to drift to the outside. Press back up to the starting position and do as many reps as you can. Start out slowly as you will feel this later. Work up to 3 – 5 sets of 6 – 8 reps.