Hi guys, it's Max Tapper again for HowCast. And today what I'm going to show you how to do is a basic tricep workout. We get a lot of questions about tricep workouts, so I'm going to take you through one that's very simple but effective.
So today the two exercies that we're going to choose are, one, skull crushers. Okay? Basically, that's going to be laying down on the mat, holding the dumbbells in our hands, and allowing them to come back to our ears. And I'm going to display them to you in a second. Then the second exercise is going to be a dip off the bench. Okay? I'll show you how to do that one as well. Now, those two together are going to hit your triceps in different ways and give you some good results. Okay?
So this is how it works. We're going to grab hold of these dumbbells, lay back on this bench, and extend them straight up to the air. Now, you can take your feet off the floor so you can take the pressure off your lower back in this exercise. Now, slowly and controlled, we're going to allow your hands to come back down towards your ears. And up. Slow and controlled again. Now, you guys have got to understand why they call these skull crushers, because if you drop this you'll probably crush your skull. Now, slow and controlled again. We're going to take these numbers all the way back to 12 again. That's one of my favorite numbers in terms of repetitions. Slow and controlled. Good.
Let's say we hit 12 reps. What we're going to do after we hit our 12 reps is we're going to jump into our dips. So we're going to use this same bench that we have here, putting our hands close to the side of our body, and now we're going to allow ourself to dip down. Slow and controlled again, and back up. We're also going to do this for 12 reps.
Okay guys. So remember, what I showed you today was skull crushers which are very, very effective. I still want you guys to pay really close attention to what you're doing especially when you're doing the skull crusher just to make sure that you're not letting that weight down too fast and hitting yourself in the head.