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Barbell Lying Triceps Extension Skull Crusher

Barbell Lying Triceps Extension Skull Crusher

The Barbell Lying Triceps Extension, also known as the Skull Crusher, is a fantastic exercise for targeting and strengthening the triceps muscles. This exercise primarily works the three heads of the triceps - the long head, the lateral head, and the medial head. With proper form and technique, the Skull Crusher can help you develop stronger and more defined triceps, which are essential for various pushing movements and overall upper body strength. To perform this exercise, you'll need a barbell and a flat bench. Lie down on the bench with your feet firmly planted on the floor. Grasp the barbell with an overhand grip slightly narrower than shoulder-width apart. Start with your arms fully extended, holding the barbell over your forehead and keeping your elbows in a fixed position. As you lower the barbell towards your forehead, make sure to maintain control and keep your upper arms stationary. The barbell should come down just above your forehead, and at this point, your triceps should be fully engaged. Avoid letting the barbell touch your head, as this can strain the joint and potentially cause injury. Once you reach the bottom position, pause for a moment, and then slowly extend your arms back to the starting position, using your triceps to push the barbell up. Ensure a smooth and controlled movement throughout the exercise to maximize its effectiveness and minimize the risk of injury. Remember to always use a weight that challenges you but still allows you to maintain proper form. Start with a weight that you can comfortably handle and gradually increase the load to continue progressing. Incorporating the Barbell Lying Triceps Extension Skull Crusher into your upper body workouts can contribute to stronger and more defined triceps, helping you achieve your fitness goals.


  • Start by lying down on a flat bench with your feet flat on the floor, holding a barbell with an overhand grip.
  • Extend your arms fully to lift the barbell above your chest. Your palms should be facing towards your feet.
  • Keeping your upper arms stationary and perpendicular to the floor, slowly lower the bar by bending your elbows until the barbell is just above your forehead or touches your forehead lightly.
  • Pause for a moment, then exhale and extend your arms back up to the starting position.
  • Repeat for the desired number of repetitions.
  • Ensure to maintain proper form throughout the exercise, and avoid using excessive weight that may compromise your form or lead to injury.
  • Remember to warm up before starting this exercise and stretch afterwards to prevent any muscle imbalances or injuries.

Tips & Tricks

  • Use an appropriate weight that challenges your triceps without sacrificing form.
  • Maintain a stable and controlled movement throughout the exercise.
  • Start with a moderate range of motion and gradually increase it as your flexibility allows.
  • Engage your core for stability and to avoid unnecessary strain on your lower back.
  • Keep your elbows stationary and pointed towards the ceiling throughout the exercise.
  • Control the descent of the barbell to ensure a controlled and effective eccentric phase.
  • Focus on squeezing and contracting your triceps at the top of the movement.
  • Breathe continuously and avoid holding your breath during the exercise.
  • Allow for adequate rest between sets to maintain proper form and prevent excessive fatigue.
  • Consult with a fitness professional to ensure proper technique and to customize the exercise to your specific needs.

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