Overhead stretch with the EZ-bar for serious triceps growth.
Keep your elbows pointing forward and tucked, don't let them flare out wide.
Taking the bar overhead puts the long head of the triceps, the biggest of the three, under a deep stretch that pushdowns never reach. Lowering behind your head with the upper arms held vertical loads that stretched position on every rep, and the angled grips keep the wrists comfortable enough that your triceps, not your joints, decide when the set ends. It is a staple for adding size to the back of the arm.
They bias the same long head, but the overhead position stretches it harder because your arms are raised. Skullcrushers let most people handle more load, so rotating both across your training covers the muscle from more angles.
The bar is usually too heavy, or your shoulders lack the room overhead. Lighten the load, squeeze the bar hard, and focus on keeping the upper arms close to your head throughout.
Both work with the same technique. Seated with back support makes it harder to cheat by arching, standing demands more bracing, so pick whichever lets you feel the triceps stretch most.
