Learn how to perform this variation of the old school skull crusher to sculpt some big horseshoe shaped triceps. We will show you how and why you need to modify your form to make some serious gains with your arms!
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MuscleLiberaryTV.com presents Perfecting the Modified Skull Crusher for Triceps Hey there guys! Brian Kramer here for MuscleLiberaryTV.com, helping to bring the muscle friendly lifestyle to you. We are pretty extended today for two reasons; one is we are driving to the gym, we got our first snow fall of the year. It's actually sticking to the ground, and then two; it is arm day. What we are going to be showing today is a one specific type of exercise that has really helped me lift my arm development over the years and that is The Skull Crusher. What are we going to show you today is a modified version of the Skull Crusher that will also do two different things; one, really help to get us into a full range motion of the triceps, and then two it's wants us to really lock for maximum triceps simulation, without releasing any tension off the triceps. Right now I am pulling to the parking lot, let's us get parked head on inside, and we will show how this exercise is done. Alright guys here we are. There are two basic things that you want to keep in mind when performing this modified version of The Skull Crusher. Now the first thing is, the angle of your upper arm in relation to your torso. And the second thing is where the barbell is in relation to your head, at the very top portion of movement. We will take a look at the angle of your upper arm in relation to your torso here. Now you can see that the angle is larger than traditional 90º. It is more along the lines of 110-115 degrees of that is where you are going to keep your upper arm throughout the entire movement. Now, let us take a look at where the barbell is at the very top of the movement. You see at the top, we are locking up briefly, really squeezing, getting a peak contraction, and the barbell is always above or higher than eye level. Basically, the way you are looking straight up to the ceiling and see if the bar is above your head or higher that your eye level, and that's where you want to keep it. This move is awesome because it really allows you to squeeze your triceps hard at the top of the movement, help achieve you that key contraction and it's going to really help you feel it in the indented working muscle. And for me personally, it really helps me to establish and maintain that muscle-mind connection of the triceps. Now let's see some of that again. Alright so you can see here, that we are keeping it clean, no swinging and no cheating. We are keeping the elbows in and stationary and not letting them flare it out as the movement progresses. With the old school, or traditional Skull Crusher, you hold the barbell directly over your eyes or head at the very top portion of movement and knock down. But the downside is that when you are locked within that position, what happens is your bones and joint are doing all the work to keep the barbell in that position which allows tension to come up the triceps. In either case, it's common mistake; it is that your upper arm is perpendicularly to your torso during the movement. As you can see that is not the case here. When performing the modified Skull Crusher movement, the barbell is higher than your head or eye level, and that is going to be the ideal position because at this angle you insure that the triceps are still under continuous tension and doing all the work of fighting gravity, keep the weight up the at the top of the movement. So thanks for hanging out with us today. Feel free to drop by MuscleLibraryTV.com for more information about living a muscle-friendly lifestyle.

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