Variations — what changes
Rope pushdown
Cable from high, pull the rope apart at the bottom.
Outer (lateral) head; spreading the rope gives a harder squeeze.
Straight-bar pushdown
Overhand grip on a bar.
Lets you use a bit more weight.
Overhead extension
Arms overhead, lower the weight behind your head.
Stretches the long head — tends to build the most size.
Skull crusher
Lying on a bench, lower an EZ-bar toward your forehead.
Heavy all-round triceps work. Letting the bar go slightly behind your head adds stretch.
Setup
- Upper arms pinned in one position for the whole set — only the forearm moves.
Doing the rep
- Fully straighten your elbow and squeeze.
- Control the weight on the way back; get a full stretch.
Common mistakes
- Letting your elbows flare or swing to help.
- Leaning over the weight on pushdowns until it becomes a chest press.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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