tip of the month archive

TIP # 02

Would you like to make your triceps training more effective? (Yeah, you're right . . . silly question.) Well, one good way to do just that is to perform Lying Tricep Extensions in the proper form.

Most of you know this exercise by the nick-name "Skull Crushers". But, done correctly, there's NO way that old name could apply. Nope, no possibility of skull damage here. You will have some screamin' triceps, though!

For starters, lie on a flat bench with your back and your head fully on the bench. Support the weight at arm's length above your forehead. This is very important. It puts a stretch on the long head of the triceps, (which cross the shoulder joint), making it work harder, and preventing you from resting at the top of the rep.

The long head, the one on the inside of the back of the upper arm, is the triceps head we want to work the most, especially when you're working for more size. And, as I just mentioned, if your arms are in a position to point straight up to the ceiling, as they do in the legendary "Skull Crushers", the triceps get to rest at the top of every rep. That's no good! We want tension on the working muscles during the entire set . . . start to finish!

O.K. from this hands over the forehead position, bend at the elbows and slowly lower the bar so it kisses the very top of your head. Don't pause there, though. Extend the arms back to the starting position and repeat the procedure for the desired number of reps. (Or better yet, until you can't do any more in good form.)

As you work, don't let your upper arms move forward towards your feet, back towards your head, or side to side. All that should be moving are the forearms.

I'm sure you'll have to lighten up the weight a bit from what you used for "Skull Crushers", but don't worry about that. You should strengthen up relatively quickly on this movement. The real difference you'll see with this exercise will show mostly outside of the gym . . . especially when you wear short sleeved shirts!

Until next time . . . train hard, but train smart!

Try this month's tip for 30 days. Then [ E-mail ] me and tell me about your progress.

- Poppa

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