Barbell Lying Close-grip Triceps Extension

Barbell Lying Close-grip Triceps Extension

The Barbell Lying Close-grip Triceps Extension is a powerful exercise that targets the triceps, the muscles located in the back of the upper arm. Also known as Skull Crushers, this exercise is highly effective in building strength and size in the triceps muscle group. Performed by lying flat on a bench, with a barbell grasped in a close-grip position, the Barbell Lying Close-grip Triceps Extension primarily focuses on isolating the triceps. This exercise offers a great alternative to traditional tricep exercises such as push-ups or dips, as it allows for heavier weights to be used, increasing the challenge and intensity of the workout. Regularly incorporating the Barbell Lying Close-grip Triceps Extension into your training routine can have a wide range of benefits. Strong triceps not only enhance the overall appearance of the arms but also play a crucial role in various pushing movements like bench press, shoulder press, and dips. This exercise helps to improve upper body strength and stability, making it an essential component for those seeking to build a well-rounded physique. However, it is important to execute this exercise with proper form and technique to prevent injury. As with any exercise, it is crucial to start with a suitable weight and gradually increase as your strength and ability improve. Always ensure that you maintain control throughout the movement, using a slow and controlled tempo, and placing emphasis on the triceps contraction. In conclusion, the Barbell Lying Close-grip Triceps Extension is a highly effective exercise for targeting the triceps. When integrated into a well-rounded training routine, it can lead to strengthened upper body muscles and improved performance in a variety of pushing movements. Remember to consult with a fitness professional or trainer to ensure proper form and technique. Keep working hard and stay committed to achieving your fitness goals!


  • Start by lying flat on a bench with your feet planted firmly on the ground and your knees bent.
  • Hold a barbell with an overhand grip, keeping your hands close together and your palms facing up.
  • Position the barbell above your chest with your arms fully extended.
  • Bend your elbows and lower the barbell towards your forehead while keeping your upper arms stationary.
  • Pause briefly at the bottom of the motion, then press the barbell back up to the starting position by extending your elbows.
  • Repeat for the desired number of reps, ensuring proper form and control throughout the movement.

Tips & Tricks

  • Start with a weight that allows you to maintain proper form throughout the exercise.
  • Ensure that you have a firm grip on the barbell to prevent it from slipping out of your hands.
  • Lower the barbell slowly and under control, focusing on engaging your triceps throughout the movement.
  • Keep your elbows close to your head as you extend your arms, avoiding any unnecessary movement.
  • Exhale as you extend your arms and inhale as you lower the barbell back towards your forehead.
  • Maintain a stable and flat back throughout the exercise, avoiding excessive arching or rounding.
  • If you experience any discomfort or pain in your elbows or wrists, consider using an EZ bar or dumbbells instead.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Don't rush the movement – focus on quality rather than quantity of repetitions.
  • Consistency is key; aim to incorporate this exercise into your routine at least once a week for optimal results.


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