Exercise Sets Reps Skull Crusher/Pullover/Close-Grip Bench Press Combo 4 7,9,11,11 Reverse-Grip Decline Bench Press (shoulder width) 3 13,11,9 Dumbbell Overhead Extension 4 11,11,11,9 Triceps Pressdown or Weighted Dip 4 9,9,11,11
The Exercises
Skull Crusher
(1) Begin lying face up on a flat bench holding a straight barbell at arm's length at a 45-degree angle to the floor (not perpendicular, as you might normally do skull crushers). Bending only at your elbows, lower the bar to the crown of your head, then contract your triceps to extend your elbows to the start position.
Reverse-Grip Decline Bench Press
Lie back on a decline bench and assume a shoulder-width, reverse grip on a barbell. Unrack the weight and begin with your arms extended over you. Lower the bar slowly to your lower chest, then press it back up to the start position, concentrating on your triceps, not your pecs.
Dumbbell Overhead Extension
Sit on a low back seat holding a relatively heavy dumbbell directly
overhead with both hands, elbows extended. Lower the dumbbell behind
your head until you feel a stretch in your triceps, then press it back
up to the start position, keeping your elbows in throughout.
Weighted Dip
Suspend a 25-45-pound weight plate from a weight belt between your legs
and position yourself in the top position of a dip: torso roughly
perpendicular to the floor, arms extended, knees bent, head facing
forward. Keeping your body as upright as possible to emphasize the
triceps, not the pecs, lower yourself until your upper arms are about
parallel to the floor. Extend your elbows to return to the start
position.
