1. **Setup:**
- Lie flat on a bench with your feet planted firmly on the ground.
- Hold a barbell, EZ bar, or dumbbells with an overhand grip (palms facing away from you) and your hands shoulder-width apart.
2. **Starting Position:**
- Extend your arms straight up toward the ceiling, holding the weight directly over your chest.
- Your elbows should be slightly bent, but your upper arms should remain perpendicular to the floor throughout the exercise.
3. **Lowering the Weight:**
- Keeping your upper arms stationary, slowly lower the weight down towards your forehead or the top of your head by bending your elbows.
- Your forearms should move back towards your head in a controlled motion.
4. **Full Range of Motion:**
- Lower the weight until your forearms are just past parallel to the floor or until you feel a stretch in your triceps.
- Avoid allowing your elbows to flare out to the sides during the movement. Keep them pointed towards the ceiling.
5. **Extension:**
- Once you've reached the bottom of the movement, reverse the motion by extending your elbows and pushing the weight back up to the starting position.
- Focus on using your triceps to extend your arms and return the weight to the starting position.
6. **Breathing:**
- Inhale as you lower the weight towards your head.
- Exhale as you extend your arms and push the weight back up.
7. **Repetitions and Sets:**
- Aim for 3-4 sets of 8-12 repetitions, depending on your fitness level and goals.
- Start with a lighter weight to practice proper form and gradually increase the weight as you become stronger.
8. **Safety Tips:**
- Use a spotter if you're lifting heavy weights to help you safely rack and unrack the barbell or dumbbells.
- Avoid locking out your elbows at the top of the movement to prevent unnecessary strain on your joints.
Incorporate skull crushers into your arm workouts to target and strengthen your triceps effectively. As always, listen to your body and stop the exercise if you experience any pain or discomfort.