Perform bodyweight tricep extensions using a fixed bar (such as a Smith machine) to effectively target and build the back of the arms.

noli's read

Bodyweight tricep extensions, often referred to as 'reverse skull crushers,' are a formidable exercise for engaging the triceps brachii. Research validates the mechanics of this movement: a 2023 comparative clinical trial (RCT) by Maeo and his team demonstrated that training triceps with the arms placed overhead led to 1.4 times greater muscle development than a neutral position, due to optimal stretching. Nevertheless, presenting this exercise as a purely isolation movement is slightly exaggerated. As it is a closed kinetic chain bodyweight exercise, electromyography (EMG) data reveals that it also actively recruits the abdominal muscles and shoulder stabilizers to maintain alignment. Furthermore, there is no direct scientific evidence comparing this specific Smith machine variant to classic free-weight extensions. It is, however, an excellent option for sculpting the back of the arms while strengthening overall torso stability.

the sources

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