Skull Crushers

1
Skull Crushers
Primary Areas Worked Core strength and
balance. Triceps. Secondary Areas Balance. Star
ting Position Have ball resting between shoulder
blades, head/neck also resting on ball. Go into a
bridge. Hold the barbell (preferably an E-Z
curling bar) with an overhand grip. Press the
weight up until arms are locked out with bar back
behind the top of your head. Movement While
maintaining a bridge, lower the weight down
toward your forehead, keeping the ELBOWS
STATIONARY. Press the weight back up to the
starting position.
2
Close-GripExtensions
Primary Areas Worked Core strength and
stability. Triceps. Secondary areas Balance. St
arting Position Place ball between shoulder
blades, head/neck resting on ball. Perform a
bridge. With an overhand grip, place hands
relatively close together (6-8 inches). Lower
the ball until hands are (or almost) touching
your chest. Keep elbows tucked close to
body. Movement While maintain bridge, press the
bar upwards until elbows are locked out. Repeat
lowering the bar slowly.
3
Triceps Dumbbell Extensions
Primary Areas Worked Triceps, Core strength and
stability. Balance. Starting Position Have
stability ball between shoulder blades, head/neck
resting on ball. Perform a bridge. Hold a
dumbbell in each hand, palms facing each other
(inward), arms straight as shown in top
picture. Movement While maintaining a bridge,
lower the dumbbells toward your forehead
keeping the elbows stationary (pivot points).
Palms always face inward. Press the weights
back to the starting position.