The lying triceps extension is a great exercise for isolating the triceps brachii.
Control the Descent – Don't drop the weight too fast; keep it slow and steady.
The lying triceps extension can be particularly difficult to master, so it's important to focus on perfecting positioning and technique before including this one on your weekly split. In addition to requiring very controlled movements, this triceps exercise is informally known as the skull crusher.
How to perform the Lying Triceps Extension with Barbell (Video)
Personal trainer from the HermQ team showing how to do the Triceps Extension with Barbell.
Are Lying Triceps Extensions Dangerous?
The name "skull crusher" can sound scary at first, but the lying triceps extension is as safe as any other triceps workout. Its unfortunate nickname is based on the fact that, if you drop the weight at the middle of a press, you can cause it to fall on your face. However, there's no need to worry—when done with proper form and a manageable weight, this exercise is both effective and safe.
The "skull crusher" is ideal for people who suffer from wrist strain or injury because, unlike many alternative exercises, it puts less pressure on the wrists.
Mastering the Lying Triceps Extension
Keep Elbows Fixed – Prevents shoulder involvement and isolates the triceps.
There are several variations of the lying triceps extension, including the dumbbell and the incline lying triceps extension. Here, we will be focusing on the barbell lying triceps extension.
Positioning
Nailing positioning is the first step to mastering the lying triceps extension. Ideally, your body should be completely aligned with the bench, with both feet firmly planted on the floor. We also suggest that you place your head at the edge of the bench.
The grip's positioning largely depends on which type of barbell you're using (you can read more about the different options below), but it's advisable to go for a pronated grip instead of a supinated grip for this exercise.
Lowering the Barbell
Maintain a Slight Wrist Angle – Avoid excessive bending to prevent strain.
Grip the barbell firmly and bend your elbows slowly to lower it. The goal is to bring the bar just behind your head, activating the muscles in the back of the arm.
The heavier the weight, the greater the momentum generated by its descent. So, we recommend that you always focus on controlling the movement, ensuring it's your arms, not gravity, bringing the barbell down.
Pressing the Barbell Up
To press the barbell up correctly, we advise you to focus on turning that right angle into a quasi-straight line, slowly extending your arms until you can see the barbell in front of your eyes.
Please keep in mind that extending the arms doesn't mean flaring the elbows.
What Type of Barbell Should You Use?
Engage Your Core – Keeps your body stable on the bench.
In addition to dumbbells, the "skull crusher" can be performed with several types of barbells. The EZ curl bar is often associated with this exercise, but the standard barbell (perhaps the most commonly used) and the Swiss bar make for very good alternatives.
The EZ curl bar is a favorite because, due to its zig-zag shape, it helps reduce wrist strain.
Finally, the Swiss bar has the benefit of being as wrist-friendly (or even more wrist-friendly) than the EZ curl due to its multiple neutral-grip handles. The only problem? The Swiss bar is, by far, not as frequently available as the other two.
Other Important Considerations
Lower the Bar to Your Forehead or Slightly Behind – Ensures a full range of motion.
We hope that, by now, you feel more enlightened about how to perform the lying triceps extension correctly. Nevertheless, other important considerations play a huge part in mastering this exercise:
- • Always try to concentrate on your breathing, exhaling as you press the barbell up and inhaling as you lower it. Alternatively, you can inhale at the top, hold your breath through the movement to create core stability, and exhale once you're back at the top. Repeat this breathing pattern for each rep to maintain control and maximize performance.
- • Please keep in mind that all workouts will only have a truly positive effect on your life as long as you're living a healthy lifestyle with a balanced diet.
For workouts that will lead to stronger bodies, not only stronger triceps, check out our professionally-curated workout programs!
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