http://www.youtube.com/watch?v=y2Eq6qnSFac
Everyone wants ‘em, everyone needs ‘em – Big arms!
The California Press is a great way to incorporate heavy direct triceps training, even if traditional skull crushers are off limits for you.
Now, there’s a reason the skull crusher has stood the test of time – it works! And, many lifters never have any issue with it.
Typically, many lifters cannot handle the concentric (i.e. lifting) portion of the skull crusher movement as it simply places too much strain on their elbow(s). This is typically because the most vulnerable position of the skull crusher (when the elbows are bent and the barbell is touching the forehead) is also when the weight is at its heaviest – making for a double-whammy for some.
Enter the California Press. You get the benefit of a heavy skull crusher eccentric movement without the elbow aggravating concentric portion. Plus, you get the results of incorporating pressing into your direct triceps work.
Start by laying down on a flat or decline bench (a fifteen-to-twenty degree decline position increases triceps recruitment more so than a flat position) and holding a straight barbell or EZ-curl bar. Lower the bar slowly towards your forehead, keeping the upper arms in place – do not move from the shoulder joint just yet, just the elbow.
Once the bar is gently touching your forehead (be sure not to rest the barbell on your head and take tension off of the muscles you are trying to train), move from the shoulder joint into the bottom position of a close grip bench press and then press up through the triceps back to the starting position.
Repeat for the proper amount of repetitions based upon your current training goals.
To discover more awesome how to get big arms exercises be sure to visit this link – https://usplabsdirect.com/blog/arm-exercises.html.
Ever try the Standing Reverse Skull Crusher? Well, that link will show you exactly what it is and how to utilize it!
Thank you to AJ Williams for blasting out the California Press textbook style.
