For your triceps
Best Exercise: Decline Triceps Extension
The Expert: Dan Trink
Lying triceps extensions (also known as “skull crushers”) build the perfect horseshoe triceps, says Trink. But performing them on a decline bench takes it up another notch. The decline bench puts a greater stretch on the triceps, forcing them to contract harder and recruit more fibers. The angle also makes it more difficult for the weight to rest on your elbow joints. Having your arms point behind your head keeps the tension where you want it—on the triceps themselves.
What to do
Set the bench to a 30-degree decline and secure your feet. Have a partner hand you the bar and hold it behind your head. Keep your upper arms in this position. Lower the bar to the space between your eyebrows and hairline, taking three to four seconds to do so. (Don’t sling the bar back behind your head or slam it into your forehead—neither is good for your health or your performance.) Then press the weight back to the starting position and flex your triceps at the top.
Keep reps on the higher side to protect your elbows, and use an EZ bar to take pressure off your wrists. Another option: dumbbells.
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