Skull Crusher Plus
The long head of the triceps is arguably the most neglected muscle in the entire upper arm. This head attaches high on the shoulder and is activated when bearing a load far away from the body. Adding a pullover component to a typical skull crusher encourages plenty of long head stimulation, and brutalizes the triceps. To save your wrists from an unfavorable position that a straight bar can force, use an EZ curl bar and a very narrow grip.
Program It: Do 4 to 6 sets of 10 to 12 reps. Rest 2 minutes between sets.
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