Cable Skull Crusher Lying on Floor
a.k.a. Low Cable Tricep Extension
Differentiation: Mechanics
This variation of a Lying Triceps Extension is unique. Here is how: you lay on the floor. Laying on the floor eliminates any need to maintain balance (like you would need to do when performing a Standing Overhead Triceps Extension). Not focussing on balancing allows you to focus on the contraction in your triceps. Since you set the machine's pulley at the same height as your head, | the most resistance will be on your triceps | as they press the weight forward. This exercise increases the explosive strength of your triceps.
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 a setting so it is just above your head when lying back on the bench (with your head towards the bench).
4) Obtain a [straight] bar attachment.
5) Clip a bar attachment onto the pulley hook.
6) Place a padded exercise mat on the floor.
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 back on the floor with your head facing the machine,
9) Grasp the bar from your partner.
10) Hold the bar above your forehead, palms up.
11) Your forearms and your upper arms should form a 90-degree angle.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you contract your triceps and extend your forearms upward...
3) ...until your arms are straight.
4) This is the ending position.
5) Hold the contraction for a count of one second, squeezing your triceps.
6) Inhale as you bend your arms at the elbows to allow the bar to gradually retract downward until the the bar is just above your forehead -
7) ...by only moving the forearms.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
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.
Keep your upper arms perpendicular to the floor.
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 |
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