Triceps

Lying triceps extensions, also known as Skull Crushers, is one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from your elbow all the way to your lats.

Execution

Lie on a flat bench with your feet on the ground and head just hanging off the top of it so the edge of the bench rests in the pit between your neck and head

Take your barbell (preferably an EZ Curl bar for optimal hand positioning) with an overhand grip (palms AWAY from you) and hold it out above your head so that your arms are supporting the weight but your arms are NOT straight over your face at 12:00, but more like 10 o'clock, with your feet at 3:00. All the weight should be on your triceps.

Now bend your arms at your elbow bringing the bar down close to the top of your forehead

Keep your elbows in the same position and don't let them sway outward

Press back up to starting 10 o'clock position


Important notes

make sure your elbows don't move too much, try to keep them the same width apart during the whole movement

another variation is one done with dumbbells

at the end of your set, try to do some close grip presses with the same weight to stimulate your triceps even more.

Tricep Exercise: A dip bar

A dip bar is a piece of fitness equipment that consists of a U-shaped bar, usually about 1" (2.5 cm) in diameter, which surrounds the user's body at the waist. The user grips the bar with both hands, and supports their bodyweight on it. The exercise involves raising and lowering the body with the triceps, chest, and deltoid muscles. By leaning forward you can work the chest more and the triceps less, conversly, by keeping your body upright, the triceps are worked to a greater extent then the chest.

For Bicep Workout see Bicep Curl