5. Skullcrushers (Lying Triceps Extensions)
Although there are various ways to do this move, they all require one thing: elbow extension. With the upper arms locked in place, the long and lateral tricep heads become engaged.
If you want to focus on working your triceps long head, do the movement on an incline bench at a higher angle. However, if you wish to put more emphasis on working your lateral triceps head, do the movement on a decline bench instead.
How to:
· Lay on a bench and grab an ez-bar, barbell, or dumbell. Raise the bar or dumbells over your chest and lower your hands back slowly behind your head as if you were to throw a basketball with both hands.
· Pause and raise your hands back to the starting position.