Why it's on the list: This move—also known as a lying triceps extension—hammers two of the three heads of the triceps: the long and lateral heads. The most popular version is performed on a flat bench with the elbows locked over the head (hence the name), but it's also great on a decline or incline bench. It also works with a wide variety of resistance including not only an EZ-bar, but also dumbbells, cables, or even the Smith machine. The article, "Your Complete Guide to Skullcrushers" gives plenty of options to choose from.

Skullcrusher, triceps exercise gif

Skullcrusher Variations for Triceps Growth:

In your workout: After warming up your elbows, perform 3-4 sets for 8-12 reps as the first or second exercise in your routine. Don't be a hero and risk your skull! Hit your reps and it'll help you build tris to match your bis.

Your Triceps Will Be Weeping
Your Triceps Will Be Weeping
Abel Albonetti turns skullcrushers on their head with dropsets and tempo training in this brutal 4-week onslaught. It will hurt, but you will grow.
Tricep Workout Tricep