BACK & TRICEPS SINGLE-SETS

An ideal entry-level workout for anyone looking to develop the classic v-torso and build sleeve busting arms that focuses on the often-neglected posterior upper body muscles.

LYING TRICEPS EXTENSION

The Triceps muscle comprises three heads (points of origin) – the long head (largest), the medial head, and the lateral head (smallest). Whilst all Triceps exercises will stimulate all of your Triceps heads to some degree, depending on the angle used one or more may only be partially stimulated. As such, in order to train them effectively, you will need more than one type of Triceps exercise that changes the angle at which you hold your arms.

The Lying Triceps Extension, also known as the Skull Crusher because you bring the bar close to your head, fully engages the long head to help build well-rounded triceps with a lot of depth. Whilst it is one of the best triceps building exercises out there, it is not called the ‘Skull Crusher’ for nothing. As such, it is important to use a suitable weight that you can control, particularly during the descent of the bar as it approaches your head.

This exercise is not appropriate for individuals who suffer from elbow issues. Using an EZ bar instead of a straight bar can help minimize the stress this exercise places on your elbows, but nevertheless, this exercise should still be approached with caution.

In addition to performing this exercise, ensure that you also target the medial and lateral heads by performing Dips (which target both, as well as the long head) or the Reverse Grip Triceps Pushdown (which targets the medial head) and the Triceps Cable Push Down (which targets the lateral head).

Skill Level: Intermediate

Training: Strength

Type: Isolation

Force: Push

Equipment: Barbell or EZ bar, Flat Bench

1° Muscles: Triceps

SET-UP

Load the bar with an appropriate weight.
Sit on the end of a flat bench with the barbell resting on your thighs.
Grasp the barbell with a shoulder-width pronated grip (palms facing down).
Lift the bar to chest height, and lie on your back with your head close to the top end of the bench.
Extend your arms fully, without locking your elbows, so they are perpendicular to the floor and the bar is held overhead above your shoulders.
Keep your elbows in, but not locked.

EXECUTION

Keeping your upper arms fixed and elbows in, inhale as bend your elbows to slowly lower the bar in a smooth arc until your forearms are at least parallel to the floor.
Pause and contract your triceps at the bottom of the lift.
Still keeping your upper arms fixed and elbows in, exhale as you press the bar back overhead by extending your elbows back to the start position.
Avoid locking your elbows at the top of the lift.
Immediately repeat for the prescribed number of reps and sets.

Don’t use too much weight, use a sufficient weight that provides sufficient challenge but still allows you to control it throughout the exercise, and focus on the range of motion.
Keep your upper arms stationary, and your wrists solid at all times.
Your elbows will have a tendency to flare outwards as you lower the weight, aim to keep them pointing forward at all times.
Avoid extending your shoulders towards the ceiling or elevating them towards your ears.
Avoid hyper-extending (overarching) your back.
Lower the bar towards the level of your forehead, not your nose to minimize the strain on your wrists.
Keep the tempo for this exercise slow, and move the weight in a controlled fashion throughout.
Avoid pausing at the top of this lift between reps.
Avoid locking your elbows at the top of this lift as this will take the tension off your triceps.
If using an EZ Bar grab it using the inner handles, which may mean you holding this bar narrower than shoulder-width.