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Triceps Extension

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Triceps extensions, also known as skull crushers, are one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from your elbow all the way to your lats.

Exercise Notes

Make sure your elbows do not move too much, try to keep them the same width apart during the whole movement. Another variation can be done with dumbbells.

Triceps extensions, also known as skull crushers, are one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from your elbow all the way to your lats.

How to perform The Lying Tricep Extension:

  1. Grab a workout bar with an overhand grip, your palms angled toward each other.
  2. Lie on a flat bench and hold the bar with straight arms over your head.
  3. Moving only from the elbows, slowly lower the bar back beyond your forehead.
  4. Pause, and then lift the bar to the starting position.

Lying Triceps Extension

Skull Crushers (AKA Pullover)

This exercise works several upper-body muscle groups at the same time. It strengthens the arms, shoulders and triceps.

Please note: Do not do this exercise if you have any problems and/or injuries with your shoulders. If you experience pain in your shoulder's doing this exercise, stop.

The following description is one repetition.

How to perform the Skull Crusher Exercise:

  1. Grab a pair of dumbbells and lie on your back on a bench. Hold the weights overhead, with your elbows bent slightly and palms facing forward.
  2. Lower the weights behind your head as far as you can. Be careful not to arch your back excessively.
  3. Pull the weights back to the starting position.
  4. Now turn your palms toward each other and bend at the elbows to lower the dumbbells to your forehead. Straighten your arms.

Skull Crusher Exercise

Rope Triceps Extension

Muscle groups worked: Triceps brachii

This fatigues the triceps, recruits your abdominals, and promotes proper form when practiced with proper technique.

Tip: Keep your abs engaged - they will prevent your back from arching or leaning forward, which assists in making the pushdown easier and is less effective in fatiguing the triceps.

How to perform The Rope Triceps Extension Exercise:

  1. Attach a rope to a high-cable pulley and grab it so your palms face each other.
  2. Start with your elbows bent 90 degrees and your upper arms against your sides.
  3. Straighten your arms, allowing your hands to pull the rope handles outward at the bottom.
  4. Pause, and then slowly return to the starting position.

Rope Triceps Extension Exercise


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