When it comes to building the perfect triceps, there are a variety of exercises to choose from. One exercise that often goes overlooked, however, is the reverse grip tricep extension. This exercise is a great way to target the triceps from a different angle and can help you achieve a more well-rounded arm workout. In this article, we will discuss everything you need to know about the reverse grip tricep extension and how to properly perform it.
What is a Reverse Grip Tricep Extension?
A reverse grip tricep extension, also known as the "skull crusher" exercise, is a tricep exercise that involves extending the arms behind the head. The exercise gets its name from the motion of the exercise, which looks like you are trying to crush your skull with the weight. This exercise is typically performed with a barbell, but it can also be done with dumbbells or an EZ bar.
Benefits of Reverse Grip Tricep Extension
The reverse grip tricep extension is a great exercise for targeting the triceps, but it also has a number of other benefits. For one, it can help improve your grip strength. This is because you are holding onto the weight in a reverse grip, which can be more challenging than a traditional grip. Additionally, the exercise can help improve your overall upper body strength and can even help improve your bench press.
How to Perform a Reverse Grip Tricep Extension
Now that you know what the reverse grip tricep extension is and the benefits it has to offer, let's go over how to properly perform the exercise.
1. Start by lying on a bench with your feet flat on the floor and your head resting on the bench. Hold the barbell with an underhand grip (palms facing up) and your hands shoulder-width apart.
2. Slowly lower the barbell towards your forehead, keeping your elbows pointed towards the ceiling.
3. Once the barbell is just above your forehead, begin to extend your arms back up towards the ceiling.
4. Repeat for the desired number of reps.
Tips for Performing Reverse Grip Tricep Extension Correctly
While the reverse grip tricep extension is a great exercise, it's important to make sure you are performing it correctly to avoid injury and get the most out of the exercise. Here are some tips to keep in mind:
- Keep your elbows pointed towards the ceiling throughout the entire exercise.
- Make sure to use a weight that is appropriate for your fitness level and allows you to maintain proper form.
- Don't arch your back or lift your hips off the bench during the exercise.
- Keep your wrists straight throughout the exercise to avoid injury.
Common Mistakes to Avoid
When performing the reverse grip tricep extension, there are a few common mistakes to avoid. These include:
- Allowing your elbows to flare out to the sides, which can put unnecessary strain on your shoulders.
- Using too much weight, which can lead to poor form and injury.
- Not keeping your wrists straight, which can put unnecessary strain on the wrists.
Conclusion
The reverse grip tricep extension is a great exercise to add to your arm workout routine. It can help target the triceps from a different angle and has a number of other benefits as well. With the proper form and technique, you can get the most out of this exercise and achieve your fitness goals.