Triceps

Skull Crusher

Lie face up on a flat gym bench, ensuring that your entire body is resting on the bench except for your lower legs. Bend your knees and place your feet flat on the floor. Extend your arms above your chest, with your elbows shoulder-width apart but not locked. Hold one end of a dumbbell in both hands.

You have the option to perform skull crushers while holding one dumbbell with both hands, or if you prefer to use more weight, you can hold two dumbbells, one in each hand.


Benefits

The lying triceps extension, also known as the skull crusher, is an effective push exercise that primarily targets the triceps brachii. By working the triceps from the elbow up to the latissimus dorsi muscle of the back, it helps isolate and strengthen this muscle group.

The triceps brachii consists of three heads, and performing various lying triceps extension variations can help target each head individually. This exercise can be beneficial for addressing triceps imbalances, aiding in injury rehabilitation, or incorporating it into a bodybuilding routine.

Strengthening the triceps is valuable for both push and pull movements, making everyday activities such as pushing a loaded grocery cart or pulling up bed sheets easier to perform.

While there are other forms of triceps extensions, such as the overhead extension, the lying triceps extension serves as a viable alternative. One advantage of the lying triceps extension is that it does not exert excessive pressure on the wrists, making it a preferred choice for some individuals.


Overhead Triceps Extension

Overhead Triceps Extension Tips

Triceps Pushdown

Position yourself facing the tricep pushdown cable machine, and select either the horizontal cable bar or rope attachment based on your gym's equipment. Adjust the height of the bar or rope grips to approximately chest level.


Benefits

Enhances Strength and Endurance

Tricep pushdowns provide a comprehensive workout that engages not only the triceps but also the core, back, and shoulders. This leads to improved overall strength and endurance. Moreover, the exercise allows for progression by increasing the weight as you become stronger, promoting continuous improvement.

Reduces the Risk of Injury

The triceps are susceptible to overuse injuries due to repetitive movements in various activities. By incorporating tricep pushdowns into your training routine, you can strengthen and condition these muscles, reducing the risk of repetitive stress injuries. This is particularly beneficial for individuals involved in activities such as throwing, swimming, or performing hammering motions.

Enhances Functional Fitness

Strong triceps are essential for any movement involving forearm extension from the elbow. From everyday tasks like closing your car trunk, throwing a ball, or gardening, to performing challenging activities, such as lifting heavy objects or participating in sports, having well-developed triceps improves your functional fitness and enables you to perform a wide range of daily activities more effectively.

Promotes Arm Definition

By targeting and strengthening the tricep muscles located on the backside of the upper arm, tricep pushdowns can contribute to achieving a toned and defined appearance in your arms. This is particularly important for individuals who aim to enhance their arm aesthetics, including bodybuilders and those seeking a sculpted physique. Regularly incorporating tricep pushdowns into your workout routine can help you develop well-defined and visually appealing arms.


Overhead Cable Triceps Extension

Tips

Reverse Grip Cable Triceps Extension

Tips

Triceps Dumbbell Kickback

Tips

Triceps Dips

To maximize triceps engagement during this dip variation, focus on maintaining proper form and technique:

Remember to perform the dips in a controlled manner, focusing on the contraction and extension of your triceps. If needed, you can modify the exercise by using an assisted dip machine or resistance bands until you build enough strength to perform unassisted dips.


Tips

To ensure safety and maximize results during this exercise, follow these guidelines:

By implementing these adjustments, you can perform the dip exercise safely and effectively, targeting your triceps and achieving optimal results.