Barbell Lying Triceps Extension Skull Crusher

Sculpt powerful triceps with the Barbell Lying Triceps Extension. This isolation exercise targets all three heads of the triceps for impressive arm

IntermediateUpper Arms Barbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Barbell Lying Triceps Extension Skull Crusher

Isolation

Barbell Lying Triceps Extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

Barbell Lying extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

Barbell Incline Triceps Extension Skull Crusher

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

Barbell Seated Overhead Triceps Extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Description

A barbell exercise that targets the triceps by extending the arms while lying on a bench

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How to do Barbell Lying Triceps Extension Skull Crusher

01
Setup
Lie supine on a flat bench with your feet flat on the floor, holding a barbell with an overhand grip, hands shoulder-width apart.
02
Setup
Extend your arms straight up, positioning the barbell directly over your upper chest, ensuring your elbows are slightly bent to avoid locking out.
03
Inhale and slowly lower the barbell by bending only your elbows, allowing the bar to descend towards your forehead or just behind your head. Keep your upper arms stationary throughout the movement.
04
Feel a stretch in your triceps, then powerfully exhale as you extend your elbows, pushing the barbell back to the starting position using only your triceps.
05
Maintain control at the top, avoiding locking your elbows, and prepare for the next repetition.

Tips

Keep your elbows tucked in and pointing forward throughout the exercise. Flaring them out reduces triceps activation and can put undue strain on the shoulder joint.
Control the eccentric (lowering) phase by slowly lowering the weight. This increases time under tension, enhancing muscle growth and improving control.
Consider using an EZ curl bar instead of a straight barbell if you experience wrist discomfort, as its angled grips can provide a more natural hand position.
Always prioritize form over weight; it's better to use a lighter weight with perfect execution to maximize triceps engagement and minimize injury risk.

Common mistakes

Many people flare their elbows out, reducing triceps engagement; keep your elbows tucked in and pointed forward to maximize triceps activation.
Lifting a weight that is too heavy often leads to using momentum or involving the shoulders; reduce the weight to focus on strict triceps isolation and controlled movement.
Lowering the bar excessively behind the head can strain the shoulder joint; aim to bring the bar to your forehead or just slightly behind it while maintaining stable upper arms.

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Questions

What muscles does Barbell Lying Triceps Extension Skull Crusher work?

Barbell Lying Triceps Extension Skull Crusher primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.

Is Barbell Lying Triceps Extension Skull Crusher good for beginners?

Barbell Lying Triceps Extension Skull Crusher is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Lying Triceps Extension Skull Crusher?

You need Barbell to perform Barbell Lying Triceps Extension Skull Crusher. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Lying Triceps Extension Skull Crusher?

Keep your elbows tucked in and pointing forward throughout the exercise. Flaring them out reduces triceps activation and can put undue strain on the shoulder joint. Control the eccentric (lowering) phase by slowly lowering the weight. This increases time under tension, enhancing muscle growth and improving control. Consider using an EZ curl bar instead of a straight barbell if you experience wrist discomfort, as its angled grips can provide a more natural hand position. Always prioritize form over weight; it's better to use a lighter weight with perfect execution to maximize triceps engagement and minimize injury risk.

What are common mistakes when doing Barbell Lying Triceps Extension Skull Crusher?

Many people flare their elbows out, reducing triceps engagement; keep your elbows tucked in and pointed forward to maximize triceps activation. Lifting a weight that is too heavy often leads to using momentum or involving the shoulders; reduce the weight to focus on strict triceps isolation and controlled movement. Lowering the bar excessively behind the head can strain the shoulder joint; aim to bring the bar to your forehead or just slightly behind it while maintaining stable upper arms.