SETUP: Lie on a flat bench, and take an EZ-bar up above your chest with arms fully extended. I like to use the narrow-grip of the EZ-bar, but you can use the wider grip if it feels more comfortable to you.
REP: Lower the bar behind your head, while keeping your elbows locked in place, don’t let them flare out. Press the bar back up and squeeze your triceps hard.
TIP: Notice how I don’t start the rep with the bar above my chest? Instead, move my arms back so the weight is around eye level. This forces your triceps to work much harder, as we’ve removed the portion of the rep where our chest & shoulders will help. You can emphasize this even more by using the Stretch Skullcrusher (listed below).