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Most Effective Triceps Exercises


Updated June 18, 2014

7 of 8

Lying Barbell Triceps Extensions (Skull Crushers)
Most Effective Triceps Exercises
Paige Waehner

Barbell triceps extensions (or what we often call skull crushers for obvious reasons), come in at a surprising number seven, eliciting about 62% of muscle activation. This is surprising because, if you've ever done these, you know how challenging this exercise is. That doesn't mean you shouldn't do these anymore, but work them into a program that includes some of the top exercises as well.

  1. Lie on a bench, step or floor and hold the barbell with hands about shoulder-distance apart.
  2. Begin the exercise by extending the weight up over the head, palms facing out and thumbs next to the fingers.
  3. Bend the elbows and lower the the weight until the elbows are at about 90-degree angles. This would be the part where you wouldn't want to crush your skull by going too low.
  4. Squeeze the triceps to straighten the arms without locking the joints.
  5. Repeat for 1-3 sets of 8-16 reps.

View this exercise in the Best Triceps Workout.

Next: Close Grip Bench Press

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