Barbell Lying Triceps Extension

The Barbell Lying Triceps Extension, also known as the Skull Crusher, is an effective exercise for targeting and strengthening the triceps muscles. This compound movement primarily focuses on the long head of the triceps, which makes up the majority of the muscle's mass. By lying down and performing this exercise, you are able to isolate and engage the triceps effectively. In this exercise, you position yourself on a flat bench while holding a barbell with an overhand grip. With your arms fully extended, you lower the barbell towards your forehead by bending your elbows. It is important to keep your upper arms stationary and your elbows in tight throughout the movement. Once the barbell is lowered, you then extend your arms back up to the starting position. The Barbell Lying Triceps Extension recruits multiple muscles in the upper body, including the deltoids and the pectoralis major as stabilizers. By incorporating this exercise into your routine, you can improve the strength and size of your triceps, which play a crucial role in pushing movements such as bench press and overhead press. Strong triceps also contribute to overall arm aesthetics and can enhance your performance in various athletic activities. To maximize the benefits of this exercise, select an appropriate weight that challenges you without sacrificing proper form. It is crucial to maintain control throughout the movement, avoiding jerking or swinging the barbell. Beginners may start with lighter weights or even utilize dumbbells before progressing to a barbell. As with any exercise, perform the Barbell Lying Triceps Extension with proper warm-up and gradually increase the intensity and weight over time to continue making progress and avoid plateaus.

Instructions

• Lie down on a flat bench with your feet planted firmly on the ground.
• Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
• Straighten your arms and position the barbell directly above your chest, with your elbows pointing towards the ceiling.
• Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
• Pause briefly when the barbell is close to your forehead, and then extend your arms back to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Ensure you have a spotter or trainer to assist you with the barbell and maintain proper form.
• Start with light weights and focus on your form and technique before adding more weight.
• Keep your elbows close to your head throughout the movement to target the triceps more effectively.
• Engage your core muscles to maintain stability and prevent lower back strain.
• Control the weight on the way down (eccentric phase) to maximize muscle activation and prevent injury.
• Gradually increase the weight as you become more comfortable and proficient with the exercise.
• Listen to your body and rest if you experience any pain or discomfort during or after the exercise.
• Focus on slow and controlled movements to fully engage the triceps muscles.
• Incorporate other triceps exercises such as dips and push-ups to add variety to your triceps workout.
• Combine your triceps extension with other upper body exercises for a comprehensive strength training routine.