Lying Triceps Extension
The lying triceps extension exercise is the undisputed number one mass builder for the triceps. When performing the lying triceps extension properly it incorporates the entire three heads of the triceps with an emphasis on the two inner heads. This great exercise is best performed with an EZ curl bar which is a curved bar that allows your hands to sit in the most comfortable and natural position while executing the movement. If you were ever only going to pick one exercise for the triceps this would be the exercise that would allow you to achieve the fastest results.
When performing the lying tricep extension ideally you would lie on a flat bench holding the EZ curl bar with your arms pointing straight up and the bar directly over your face. Hold the bar on the inner grip with your thumbs about 5 inches apart and your hands will naturally flare out with your little fingers pointing diagonally away from your body. Lower the bar to the point just past your forehead at the top and front of your head. Lowering the bar in this manner to this position is where this exercise gaining the nickname “skull crushers”, since if you are not paying full attention at all times or you fail during a repetition you could hit yourself in the skull but in most cases if this was to happen you would most probably let the bar fall behind your head.
Once the bar is at the bottom of the movement and almost touching your head you then push upwards to the start position with the bar above your face. The most important thing to remember when performing this exercise is to keep your elbows tucked in as far as you can to place the most resistance on your triceps for maximum growth. Your elbows will naturally want to poke outward but try your hardest to keep them in to your sides and you will directly target all muscles in the triceps.
In most cases I would perform the lying triceps extension as my first exercise for triceps on that day and after 2-3 warm ups with lighter weight I would blast the triceps with 3 sets of heavy weight in the 6-10 rep range. Try this exercise with heavy weights on some days and alternate your workouts by doing higher reps on other days with slightly less weight. When ever you perform the same exercise the same way workout after workout your body will adapt to this and you may stop growing and that’s the last thing you want to happen.
There is no need to perform the lying triceps extension every time you train your triceps but I would definitely use this exercise at least in 2 out of every 4 workouts for the triceps since it is such an effective mass builder. Never neglect your tricep muscles as they comprise a higher percentage of arm mass than the biceps muscles. One of the fastest ways to get big arms is by training the triceps hard and heavy one time per week. Once is usually enough as your triceps also get a solid workout every time you train your chest and shoulders. There really is not much more impressive than a huge set of triceps hanging off the back of your arms.