This exercise involves lying on a bench and holding a barbell with an underhand grip, then lowering the weight towards the forehead and extending the arms back up. It primarily targets the triceps muscles.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the triceps muscles, helping to build strength and size in the arms
- Engages the stabilizer muscles in the shoulders and upper back, improving overall upper body stability
- Allows for a greater range of motion compared to traditional skullcrushers, leading to increased muscle activation
- Can be easily modified by adjusting the weight or grip width to accommodate different fitness levels and goals
- Can be performed with a barbell, making it a convenient exercise to incorporate into a full-body workout routine
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground and your head at the end of the bench.
- Grasp the barbell with an overhand grip, with your hands shoulder-width apart.
- Extend your arms straight up towards the ceiling, holding the barbell directly above your forehead.
- Slowly lower the barbell towards your forehead, keeping your elbows tucked in and your upper arms stationary.
- Pause when the barbell is just above your forehead, then slowly lift it back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Triceps
Primary