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The 5 Best Triceps Exercises For Building Massive, Toned Triceps

Posted by on Apr 13, 2016 in Exercise Lists, Fitness Lists, Muscle It UP, Triceps | 10 comments

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Triceps Exercise 3 — Skull Crushers

best triceps exercises, skull crushers, lying triceps extensions

Skull Crushers, aka Barbell Lying Triceps Extensions, primarily work the long and medial heads of the triceps. Building up the long head adds size to the inner-bottom portion of the arm, which helps add overall height to your arms.

 

Form:

Load an EZ bar with weight plates, lay down on a flat bench, and extend your arms straight overhead.

Without moving your upper arms at all, slowly bend your arms at the elbow and lower the EZ bar back beyond your head until your arms hit a 90 degree angle. Forcefully press your arms upwards and squeeze the contraction at the top for 1 second.

Pro Tip: Some people like to lower the weight directly to their forehead. I prefer (and recommend) lowering the weight behind your head. It takes a lot of stress off of the elbow joint and displaces it all onto the triceps.

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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  • Rakesh Babbar

    very good knowledge for triceps

  • Richard Haynes

    Triceps also like any other muscle groups ability to grow and, the shape and fullness etc…are also due in part by genetics and the muscle origins and insertions. Nice article with very good tips.

    • Great point. Everyone’s triceps develop differently due to genetics (so you might not be able to achieve the *exact* look laid out in muscle mags) — build your own unique spin on it!

      • Richard Haynes

        My triceps for instance have high attachments above the elbow so, I do not build that fullness that others do however, I firmly believe you can build and develop them to best of your god given talent. No excuses!

  • Best triceps workout routine you can also read here - http://bit.ly/RFEt08

  • joe

    great article about triceps workout but if you want a big triceps you need to perform the exercises of size check this out lying triceps extensions

  • Parallel bar dips target the triceps and the pectorals, making them a great exercise for warming up with. Pushdowns, on the other hand, are an isolation exercise that only target the triceps and not any other muscle groups.

    UFC GYM San Carlos

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  • Paul

    Hi Bryan, I love your articles very much. For this workout in particular, how many sets and reps of each should you do? Also, is this workout to be done on a dedicated day to just triceps? Or should it be incorporated into another routine as well?

    Also, when I do the skull crushers, I feel a slight pain in my elbow when I do them, but the weight itself doesn’t cause me to break form, what would you recommend I do?

    • Appreciate it Paul. Consider this a triceps exercise bank to use as inspiration to add to your own workouts.

      But, if you were to convert it to a workout plan, I would combine biceps and triceps into one “arm day.” Do 4×12 CGBP, 4×10-20 dips, and then 2 of the others at 3×12/arm.

      What kind of pain are we talking about? If you’re doing them properly, the weight shouldn’t fall on your joint — it should fall squarely on your triceps. Try shifting your upper arms back slightly, a little beyond 90º.

      And if all else fails and there’s still pain, skip the skull crushers. It’s not worth the joint issues. Use the other exercises instead as substitutes.

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