Everyone wants to have trophy triceps that define and thicken their arm yet triceps can be one of the hardest muscle groups to coax in to growing. Well defined triceps are the perfect complement to big defined biceps. Primarily the seated overhead barbell extension (also known as skull crushers) is a good mass builder for the triceps which will add definition and size. Recommended as part as most routines, also a good alternative to the close gip bench press, after all it’s good to mix things up a little. Now, if you are a beginner then the best step is to start off with 3-4 sets of 10-12 reps, keep the movement as controlled as possible and go slow through the whole movement range, doing this ensures maximum stress on the triceps and stops secondary muscles coming into practice.

Performing the exercise:

Make sure to sit on a flat bench and hold the barbell securely above your head with your arms almost fully extended but keep a little bend in them while they’re extended. Begin to slowly lower your arms down in a controlled movement behind your head whilst keeping your elbows tucked tightly in so all the pressure and weight is on your triceps. Now begin to raise the barbell back up to the extended arm position, it is important to keep your elbows tucked in so that your triceps take the weight.

For best results do this on your chest day and fit it into your routine as one of the last exercises after all the compound movements have been done. Now all that’s left to do is enjoy that hard earned protein shake.