Videos
Instructions
- Lie flat on a musculation bench with your feet planted on the floor.
- Hold a barbell with a narrow grip and extend your arms vertically above your chest.
- Bend your elbows to lower the barbell slowly towards your forehead, keeping your upper arms stationary.
- Once the bar is near your forehead or just behind it, pause briefly.
- Extend your arms back to the starting position by contracting your triceps.
Technical Tips
- Keep your elbows tucked and fixed throughout the movement.
- Avoid moving your shoulders or upper arms; only the forearms should move.
- Use a controlled motion to avoid excessive strain on the elbows.
Breathing Tips
- Inhale as you lower the bar towards your forehead.
- Exhale as you press the bar back to the starting position.
Medical restrictions
- Elbow tendinitis
- Shoulder instability
- Cervical spine issues
The Barbell Lying Triceps Extension, often referred to as the Skull Crusher, is a powerful isolation exercise for developing triceps size and strength. Performed lying flat on a bench, the movement emphasizes elbow flexion and extension, ensuring maximal activation of all three heads of the triceps. This controlled, overhead extension is especially effective for hypertrophy phases, providing consistent tension on the muscles through a full range of motion. Because the position minimizes momentum, it allows for targeted muscle recruitment without compensatory movement from the shoulders or torso. The straight bar version is ideal for lifters focused on strength and mass gains in the upper arms. Proper form is essential to avoid strain on the elbows or face. This exercise fits well into upper-body or arm-focused training sessions and is frequently used in bodybuilding routines for arm development.
How do I do a barbell lying triceps extension correctly?
Lie on a bench, hold a barbell above your chest with straight arms, bend your elbows to lower it towards your forehead, then press it back up while keeping your upper arms stationary.
Why is it called a skull crusher?
The term 'skull crusher' comes from the bar’s path toward the forehead, requiring careful control to avoid injury while isolating the triceps.
What muscles are worked in the barbell lying triceps extension?
It primarily targets the triceps, engaging all three heads: long, lateral, and medial.
Is a straight bar or EZ bar better for lying triceps extensions?
An EZ bar can reduce wrist and elbow strain, but a straight bar offers a greater challenge to grip and can increase triceps engagement for advanced users.
Can beginners perform lying triceps extensions safely?
Yes, but beginners should start with light weight, strict form, and ideally use a spotter to ensure safe execution and prevent injury.