LYING TRICEPS EXTENSION
Classic Skull Crusher for Triceps Strength
Primary Muscles
Exercise Description
Lie on a bench, grip a barbell with hands shoulder-width apart. Lower it toward your forehead by bending the elbows while keeping upper arms fixed. Extend the elbows to return to the start. Repeat for controlled reps.
How To Perform
Lie on a flat bench holding a barbell or EZ bar with a shoulder-width grip, arms extended above your chest.
Set your shoulders and keep your upper arms perpendicular to the floor throughout the movement.
Bend your elbows to lower the bar in a controlled arc toward your forehead (or slightly behind the head if more comfortable).
Pause briefly when you feel a stretch in the triceps while keeping elbows tight and stable.
Extend your elbows to press the bar back to the starting position without letting your upper arms drift.
Repeat for the prescribed number of reps with smooth, controlled tempo.
Expert Tips
Keep elbows from flaring - Maintain elbows about shoulder-width apart to keep tension on the triceps and reduce shoulder strain.
Start lighter to groove form - Use a manageable load first; prioritize a stable upper arm and full elbow extension over weight.
Consider the EZ bar - An EZ bar can be more comfortable for wrists and elbows while keeping the same triceps emphasis.
Brace your core - Engage the core lightly to stabilize your torso and bench contact, preventing excessive arching.
Common Mistakes
Using too much weight - Excessive load encourages elbow flare and poor control, shifting tension away from the triceps.
Lowering too far back - Dropping the bar too far behind the head can stress the shoulders; use a comfortable, controlled range.
Letting upper arms move - Allowing the upper arms to drift changes the lever and reduces triceps isolation; keep them stable.
Info – Lying Triceps Extension
The lying triceps extension, or skull crusher, targets the triceps strongly. Keep elbows shoulder-width and avoid flaring to maintain tension. Start with lighter weights to groove technique, and consider an EZ bar for comfort. Engage your core to stabilize and protect the lower back. To avoid plateaus, vary grip width or pair with presses in a superset.
Equipment Required
Barbell or EZ bar with weight plates.