Best Aternatative Exercises to 45 Degree EZ-Bar Skullcrusher

Incline Cable Overhead Extension
There are a couple of reasons to place your arms at a 45 degree angle during the skullcrusher. One is to induce constant tension on the triceps from start to finish. When you draw your arms back slightly, your triceps are called upon throughout with no real chance of resting during the rep or set. The second reason is that the farther back your arms approach an overhead position, even when you’re lying down, the more you engage the meaty, long head of the triceps. The incline cable overhead extension puts your arms in an almost an identical position as the 45 degree skullcrusher.

Single-Arm 45 Degree Dumbbell Skullcrusher
If you don’t have an incline bench or an EZ-bar, you can still target the long head with a dumbbell by angling your arm back above your head slightly. In fact, even though you may be able to do both arms simultaneously, the benefit of using a dumbbell is that you can use your free arm to provide a spot if you want to train past failure. Help just enough to squeeze out a few more reps. At the end of the set you can sit up and rest for 30 seconds before hitting the opposite arm. It is advisable to start these exercises with a different arm from one workout to the next so that each has the benefit of beginning first when you’re freshest.

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45 Degree EZ-Bar Skullcrusher

The 45 degree EZ-bar skullcrusher targets all three triceps heads with emphasis on the long head.

– Lie face-up on a flat bench with your feet. Your body should be fully supported from your hips up to your entire head.
– Have a partner hand you an EZ-bar and grasp it with an overhand grip. Be sure to wrap your thumbs around the bar for safety.
– With your arms extended hold the bar at a 45 degree angle above your head, back towards your spotter. Lock your upper arms in this angled position for the duration of the set.
– Keeping your upper arms positioned at the 45 degree angle throughout the set, unlock your elbow as you slowly lower the bar towards the top of your head. The only movement should occur at your elbows. Control the descent of the bar so that it doesn’t hit you on the head.
– When you reach a 90 degree angle in your elbows or the bar is just an inch or so away from the top of your head, pause for a moment in this stretched position.
– Contract your triceps to forcefully extend your arms, pressing the bar back to the starting position. Be careful not to move your upper arms forward as you raise the weight.

You should perform 3-4 sets of 8-12 repetitions.

With the arms positioned at a 45 degree angle, you have to work harder to maintain your arm position than when they are directly perpendicular to your body.

The 45 degree EZ-bar skullcrusher can be done early in the workout with a heavy weight after a thorough warm-up. You can follow the skullcrusher with pressdowns, reverse-grip pressdowns, kickbacks and dips to fully exhaust your triceps.

Zucchini Noodles

A great pasta substitute.

Preparation: 25 minutes
Serves: 4 servings
Energy: 80 calories per serving

Ingredients:
– 2 tbsps olive oil
– 1 tbsp black pepper
– 2 medium zucchini

Method:
1) With a good potato peeler create long ‘noodles’ by starting at the top of the zucchini and peeling wide ribbons down the length of the zucchini.
2) Continue making ribbons as you turn the zucchini to get all the green part off first.
3) When the centre portion becomes too thin, set it aside to use for a salad and start a new zucchini.
4) Heat a large skillet on medium high.
5) Add the olive oil and zucchini ‘noodles’.
6) Sauté the ‘noodles’ for 2-3 minutes.
7) Season with freshly ground black pepper and salt if desired to taste.
8) Serve with your favourite pasta sauce. I like to eat these with a arrabbiata sauce.

Seated Dumbbell Lateral Raise

– Sit erect on a flat bench with your feet flat on the floor.
– With your head straight, hold the dumbbells at your sides with a neutral grip.
– Without using momentum, raise the dumbbells out to your sides in an arc, keeping your elbows and hands moving together in the same plane. Make sure your don’t open up and close at the elbows; maintain the same degree of bend in your elbows throughout the move.
– Hold momentarily in the peak-contracted position, then slowly lower the dumbbells down along the same path and repeat for reps.

Powerful Cancer Protection

Exercise and caffeine both have anti-cancer properties. Scientists at Rutgers University conducted research on animals exposed to UVB radiation and found caffeine and exercise combined increased the animals’ ability to destroy skin-cancer cells by up to four times. Researchers suspect caffeine inhibits the genetic pathway ATR-1, preventing damaged cells from self-destructing. Caffeine and exercise both decrease tissue fat, helping cells deconstruct. Monique Ryan, author of Sports Nutrition for Endurance Athletes, recommends drinking a cup of strong coffee an hour before training. The caffeine will also help delay fatigue and increase endurance for a better workout.