Michelle Beaumont: I'm Michelle. I'm demonstrating skull crushers with free weights, you need a flat surface or a bench, laying down flat on your back, you can bring your legs up on the bench or keep them down, if you need to protect your lower back, I suggest bringing your legs up. You can even do this in a core position by extending your legs all the way out, or keeping a bent knee position. Your arms are straight up in the air, you are going to bend your elbows, only your elbows and shoot the weight straight up.

So they are coming down to your ears, yes it's going to feel like you are going to hit your head, but you won't. You want to use heavy weights, if you are trying to develop that muscle, but make sure again that you can maintain good form. If you go too heavy, you are going to hit your head. So, not a good idea, make sure that you squeeze the tricep, you can also move your arms back a little to further isolate that muscle group, but you don't want your arms winging out to the sides, they need to be straight up and down, and again you are just bending and straightening the fore arm and the elbow and shooting the weight straight up towards the ceiling, and that's it.