The Supine Skull-Kisser Cable Crush

Reaction Sequence · Mechanism

Let me paint you a picture: you're lying flat on a bench, holding a bar attached to a low cable, and you're slowly lowering that bar toward your own forehead. On purpose. If that doesn't sound insane, you've clearly been in the fitness game long enough to know that this is just another Tuesday for your triceps.

Lie on a flat bench and grab the straight bar from a low pulley with a narrow overhand grip. Having a buddy hand you the bar is the easiest way to set up — otherwise you'll be wriggling around like a fish on the floor trying to reach it. Once you've got the bar, extend your arms so the bar sits above your torso, with your arms perpendicular to your body at a ninety-degree angle.

Now bend at the elbows and lower the bar toward your forehead. Keep those upper arms bolted in place — they don't move, only the forearms do. Lower until the bar gently kisses your skull. Inhale during this descent and try not to think about how a bar is approaching your face at close range. Then flex your triceps and press the bar back to the starting position, exhaling as you go.

Hold the lockout for a second and repeat. The cable provides constant tension that dumbbells simply can't match at the top of the movement, making this a superior triceps builder. Your triceps will be so sore tomorrow that pushing open a door will become a humbling experience.