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Kettlebell Lying Triceps Extension Skull Crusher

Kettlebell Lying Triceps Extension Skull Crusher

The Kettlebell Lying Triceps Extension Skull Crusher is an effective and challenging exercise that targets the triceps muscles, helping to strengthen and tone the back of the upper arms. This exercise is also known as the lying triceps extension and skull crusher because of the motion and position of the arms during the movement. To perform this exercise, you will need a kettlebell and a flat bench. Start by lying down on the bench with your feet flat on the floor and a kettlebell in each hand. With your palms facing each other, raise the kettlebells directly above your chest, keeping your arms fully extended. From this starting position, slowly bend your elbows and lower the kettlebells towards your forehead, ensuring that your upper arms remain perpendicular to the floor. This motion resembles a skull crusher, hence the name of the exercise. Once you feel a stretch in your triceps, pause for a moment before extending your elbows and raising the kettlebells back to the starting position. The Kettlebell Lying Triceps Extension Skull Crusher not only helps to isolate and work the triceps muscles but also engages the shoulders and chest to some extent. As with any exercise, it is important to maintain proper form and control throughout the movement to reduce the risk of injury and maximize the effectiveness of the exercise. Remember to start with a weight that is challenging but manageable, and gradually increase the resistance as you become more comfortable with the exercise. Aim for 2-3 sets of 8-12 repetitions, taking adequate rest between sets to allow your muscles to recover. As always, listen to your body and consult with a fitness professional if you have any concerns or questions about your exercise routine.


  • Lie down on a bench with a kettlebell in one hand, holding it with a neutral grip (palms facing each other).
  • Extend your arm straight up towards the ceiling, keeping your elbow locked and perpendicular to the floor.
  • Slowly lower the kettlebell towards your forehead, bending at the elbow joint. Keep your upper arm stationary and your shoulder blades retracted.
  • Once the kettlebell is near your forehead or touching it, pause for a second and then press it back up to starting position.
  • Repeat for the desired number of repetitions, then switch to the other arm if desired.

Tips & Tricks

  • Start with a weight that you can comfortably handle, as the exercise primarily targets the triceps.
  • While lying down on a bench, make sure your back is flat and your feet are firmly grounded.
  • Ensure that your elbows are pointing towards the ceiling throughout the movement to target the triceps effectively.
  • Engage your core muscles during the exercise to maintain stability and prevent excessive arching of the back.
  • Control the movement by slowly lowering the kettlebell towards your forehead, ensuring to keep your upper arms stationary.
  • Exhale on the way up while extending your arms back to the starting position to activate the triceps.
  • Maintain a steady and controlled pace throughout the exercise, avoiding any jerky movements.
  • Pay attention to your grip on the kettlebell, ensuring a firm hold but without excessive tension.
  • To avoid strain or injury, start with lighter weights and gradually increase the load as you become more comfortable with the movement.
  • Always consult with a qualified fitness professional to ensure proper technique and form.

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