Cable Skull Crusher Using a Bar Attachment
Differentiation: Mechanics
This variation of a Lying Triceps Extension is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of resistance applied to your triceps throughout each rep. Maximizing resistance increases their overall definition and endurance. You set the cable machine's pulley to a medium height. This setting creates a shorter range of motion than if you were performing a | Low Cable Lying Triceps Extension. Your triceps output a normal amount of work with this shorter range of motion. You also use a bar attachment | instead of a rope attachment for this exercise.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate a cable machine.
3) Set the pulley at its lowest setting, closest to the floor.
4) Obtain a straight bar attachment.
5) Clip a straight bar onto the pulley hook.
6) Position the short side of the flat bench about 2 feet away from the cable machine.
7) Grasp the bar before you lie down. |If you have a partner, he can hand you the bar after you lie down.
8) Lie on your back lengthwise on the bench - with your head facing the pulley
9) Place your feet flat on the floor, wide apart for stability.
10) Grasp the bar using an overhand grip (top of your hands facing your head).
11) Hold the bar with your arms extended overhead.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you bend your arms at the elbows to allow the bar to retract downward, using a controlled movement
3) ...until the bar is just above your forehead. Your upper arms and forearms should form a 90-degree angle.
4) Then, exhale as you again push the bar straight up using an arc motion
5) ...until your arms are fully extended and the bar is above your chest.
6) This is the ending position.
7) Squeeze your triceps briefly at the top of the position.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms perpendicular to the floor.
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arms stationary and focus on only moving your forearms.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
As you raise the bar, feel a deep stretch in your triceps.