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 Variations for Triceps Growth:
- EZ-bar skullcrusher (flat, decline, incline)
- Barbell skullcrusher
- Dumbbell skullcrusher
- Band skullcrusher
- Behind-the-head skullcrusher
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.
