If you are training with weights then you are probably very aware of the fact that triceps are 80% of the size of your arm. The stronger your triceps are the bigger your arms are. The stronger your triceps are the bigger your bench-press will be and the bigger your chest will be as a result.
But we are getting ahead of ourselves so we need to get back to the basics of what makes big arms, which is strong triceps. So how do you get strong triceps? The answer is scull crushers which is a name given to a triceps movement which describes exactly what type of movement you are doing.
Your triceps consists of three heads and each one of these three tricep heads work together with the elbow joint, however there is only one which is the long head that extends over the top of the shoulder and down to the elbow. So therefore the long head places a huge part in the shoulder joint extension.
Unlike your shoulder, when your forearm is in a neutral, pronated or supine position it does not affect how your elbow extensors are activated. So to work your triceps more effectively, the long head of the triceps should be in a position that is flexed in relation to your body.
Scull crushers are a perfect example of this where you can isolate all three heads of the triceps as they go through full range of motion. If you are a beginner or an advanced trainer you can easily use bands to do these scull crushers so that you can isolate your triceps more effectively.
But you can also do scull crushers very effectively using dumbbells, barbells, or a curl bar. The reason why you would want to use a curl bar instead of a straight bar is it will not bear as much weight on your wrists and allow you lift extra weight without too much strain. If you go with the curl bar make your grip narrow and line up your palms with the first angle inwards.
The motion will be the same no matter which type of weight you do. So when executing the scull crusher lie flat on a bench and slowly lower and raise the bar bending at the elbows. It should look like you are bringing the bar to the crown of your head then straighten your arms until they are raised directly above your chest in a straight line. Deliberate isolation of the triceps takes concentration and focus just like training any other body-part.