What You'll Need
A flat bench and either an EZ-Curl bar, or just a straight barbell. Oh, and healthy love for stronger triceps.
Why You Should Be Doing This Exercise
If the dip and the skull crusher were walking down the street and saw one another, they'd tip their respective caps. Because the skull crusher's bronze bust sits in the HOF right next to the dip's. We're not saying to blindly respect legends, but we are saying there's a reason they're legendary. Great for your core and your triceps, these kings of swing will give you the most bang for your buck.
Lie on the bench with your fingers over the bar (your hands should be separated, but the grip should be narrow). Raise the bar so that your arms are extended and the bar is now directly over your shoulders.
The goal is to move the bar in a circular motion to your forehead. Think you can handle that? Oh, and did we mention that your upper-arms shouldn't move in this? And that you should slow the bar as it nears your forehead (because it'll emphasize the tricep, and prevent you from knocking yourself out).
Once at the forehead (do yourself a favor and allow for a little space please) let's push that bar up to the starting position (you know, arms extended, bar over your shoulders). Got it? Prove it...
Listen, your natural impulse is throw unreasonable weight on here. We get it. We've been there. But having been there and realized we're no better off for it, let's avoid that. Instead, let's keep your back flat, your elbows in, and the bar from leaving a love mark on your forehead. Do all of those and your triceps will reward you just fine.