Most bodybuilders complete the same tasks in the gym for triceps. After all, there aren’t too many options! They will usually tackle the cable pressdowns first. It’s a great movement for getting a nice pump in the triceps, and being able to see the muscle being worked is a very gratifying feeling. After that movement, many beginner bodybuilders will stop. Their arms are pumped, and they (erroneously) believe they’ve done their job.

Intermediate bodybuilders will complete triceps pressdowns and move on to the free weights. They know that nothing inspires new growth in the triceps like heavy dumbbell work. They’ll complete some presses behind the neck. They’ve now stimulated the muscle group for a variety of angles, and know that is required for growth. They may even throw in a set or two of close-grip bench press, if they’re feeling strong.

Advanced bodybuilders take their triceps training a step further. They know the effectiveness of cable pressdowns for placing continuous tension on the triceps. And they’re well aware of the benefits of using free weights for placing serious strain upon the muscle groups to create new growth. They will combine these two aspects and push their body into the third dimension of triceps training: lying extensions.

Completed with an EZ-curl bar, lie on a bench and lower the weight behind your head. Then, slowly raise the weight over your head using the triceps. This movement is referred to as the “skullcrusher” due to the fact that a slippery grip or grip failure could lead to, in fact, a crushed skull! As long as you train deliberately and carefully with slow hands, this isn’t typically a concern.

Lying extensions are effective for stimulating new growth in the triceps because they require continuous tension to be placed upon the muscle group, while at the same time requiring a heavy free weight to be moved. This combination of tension and force should be noted, and employed in other movements are well. Discover new angles of training and approaches which can stimulate growth in other parts of the body. Instead of doing standard bicep curls, which allow the body to rest at the top and bottom of the movement, try using hanging dumbbell partial-range repetitions, which allow for continuous tension with heavy weights. Instead of using cable or dumbbell raises for shoulder training, perhaps employ front barbell raises, which require the use of heavy weight and continuous tension. Always focus on keeping the muscle group working at all times, and use heavy free weighs whenever possible.

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