EZ-Barbell Lying Triceps Extension

EZ-Barbell Lying Triceps Extension

The EZ-Barbell Lying Triceps Extension, also known as the skull crusher, is a popular exercise that primarily targets the triceps brachii muscles. This compound exercise is performed lying flat on a bench, using an EZ-barbell which is specifically designed to alleviate some stress on the wrists and elbows. During this exercise, the triceps brachii muscles at the back of the upper arm are the main movers. However, other secondary muscles such as the anterior deltoids and pectoralis major also come into play, especially during the stabilization phase. The EZ-Barbell Lying Triceps Extension is an excellent choice for individuals looking to strengthen and tone their triceps. It can help develop upper body pushing strength, improve overall arm definition, and enhance functional movements like pushing or lifting objects. To ensure safety and effectiveness, it is important to use proper form while performing this exercise. Start with an appropriate weight for your fitness level and gradually increase it as you gain strength. Always maintain control throughout the movement, focusing on the eccentric (lowering) phase to maximize muscle activation. Incorporating the EZ-Barbell Lying Triceps Extension into your workout routine can help you achieve well-rounded arm development, increase upper body strength, and enhance overall athletic performance. Remember, consistency and proper technique are key to making progress and avoiding injury.


  • Start by lying down on a flat bench with an EZ-Barbell positioned above your head.
  • Grasp the EZ-Barbell with an overhand grip, placing your hands slightly closer than shoulder-width apart.
  • Straighten your arms and hold the barbell directly above your forehead.
  • Keeping your upper arms still, lower the barbell slowly towards your forehead by bending your elbows.
  • Pause when the barbell is just above your forehead, then slowly extend your arms and raise it back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise
  • Start with a lighter weight and gradually increase the resistance
  • Focus on controlled and slow movements to target the triceps effectively
  • Engage the core muscles to stabilize your body during the exercise
  • Don't lock out your elbows at the top of the movement to keep tension on the triceps
  • Listen to your body and rest if you experience any pain or discomfort
  • Stretch your triceps before and after the exercise to improve flexibility and reduce the risk of injury
  • Incorporate different variations of triceps exercises to target the muscles from different angles
  • Stay consistent with your training by including the EZ-Barbell Lying Triceps Extension in your workout routine regularly


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