Killer Tricep Exercise - Decline Bench Tricep Extensions

http://www.leehayward.com

This is one of my favorite tricep exercises that works the entire tricep muscle through a full range of motion. I've noticed that since adding this exercise as a staple to my tricep workouts I've gained a lot more size and muscle fullness to my triceps and now the side tricep pose is one of my stronger poses.

The main difference with using a decline bench vs. a flat bench is that you get a deeper stretch throughout the triceps in the bottom of the movement. Due to the angle of your upper arms you'll also place less stress on the elbow joint and more stress on the tricep muscles themselves.

If you normally do lying tricep extensions on a flat bench then I'd suggest that you give them a try on the decline bench instead. By doing this you'll work the triceps through a deeper range of motion and help to stimulate more muscle growth.

Give them a try and then leave me a comment to let me know how it works for you.

Category:

Howto & Style

Tags:

• tricep
• extensions
• skull
• crusher
• exercise
• triceps
• extension
• workouts

[KR15CO]

my elbow feels like theres a million pins poking it evey time i do this exercise on a flat bench.. now that i've been doing this on a decline my elbows doesnt feel the pain as much.

[leemhayward]

That's awesome, using the decline bench makes a huge difference.

[KR15CO]

hi lee,

is there a reason why it feels like a million pin poking at my elbow when i'm doing this exercise on a flat bench ? how to i get rid of that, use A535 ?

[leemhayward]

Because the stress is all on the elbow joint at that angle. Just scrap the flat bench skull crushers and opt for the decline bench instead for this move.

[scotian1279]

No audio

[leemhayward]

The problem must be on your end because I can hear the audio just fine.

[Zabbai]

I've had a nagging tricep issue ever since I did DB tricep rollbacks while following a DeFranco program. I'll try your decline BB rollbacks and hopefully it won't hurt my elbows, like, most tricep exercises do these days.

[Austendude2]

Great vid Lee. I've been watching a lot of your vids and you've been helping me a lot. Thanks!

[TejasRCpilot]

wow you keep teaching me new exercises,,,,,, i added the rear delt exercise, its killer.....thanks!!!!!!

[burning1er]

would you not recommend keeping the elbows motionless?

[jimthehappymonkey1]

Thanks very much for this mate, my main problem with triceps exercises was joint pain in my elbows, which meant I had to do smaller weights, which made progress painfully slow, since my triceps could handle a lot more weight than my elbow joints. After trying this out, it's a really great exercise and I can do more weight and get faster gains.

[brikay34]

Its Called SkullCrushers.

[sti1tz]

@alex2311 you also run the risk of fatiguing and dropping it on your face. if it doesnt feel right palms out, this might not be the workout for you.

[leemhayward]

@alex2311

You can, but you won't be able to handle nearly as much weight.

[pakibuilder]

@leemhayward thankyou, i have never felt any pain or problem on flat bench but after doing this on decline bench honestly it is way more effective than flat bench and brings alot more stress on the triceps muscles !.

[kennedyt]

@bleach9429 i know this is 4 months late but i'll respond to you anyway. lee says in the video that the two movements are similar but he has found that the decline bench setup allows for a deeper stretch. so the difference is subtle but like all lee's suggestions- highly effective.  i love traditional skull crushers too but i think im gonna give these a try