Exercise
Lying Barbell Tricep Extension (Skull Crusher)
How to Perform - Lying Barbell Tricep Extension (Skull Crusher)
- Lie flat on a bench with your feet planted firmly on the floor and grip the barbell with hands positioned shoulder-width apart using an overhand grip.
- Extend your arms straight above your chest with the barbell directly over your shoulders, keeping your wrists straight and elbows locked.
- Inhale as you slowly bend your elbows to lower the barbell toward your forehead, keeping your upper arms stationary and perpendicular to the floor.
- Maintain control of the weight throughout the descent, ensuring your elbows remain pointed toward the ceiling and don't flare outward.
- Lower the barbell until it nearly touches your forehead or the area just behind it, creating a 90-degree angle at your elbows.
- Exhale as you extend your elbows to push the barbell back up to the starting position, focusing on contracting your triceps.
- Keep your upper arms stable throughout the movement, ensuring all the work comes from your elbow extension rather than shoulder movement.
- Repeat for the prescribed number of repetitions, maintaining a controlled tempo and avoiding any jerking or momentum-based movements.
Important information
- Keep your elbows tucked in throughout the exercise to maximize tricep engagement and reduce strain on your shoulders.
- Choose an appropriate weight that allows you to maintain proper form; using too heavy a load may cause your elbows to flare out or your form to break down.
- Make sure your bench is stable and your upper back remains firmly planted on the bench throughout the entire movement.
- If you experience any elbow pain, consider using an EZ curl bar instead of a straight barbell as it places your wrists in a more neutral position.
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The Lying Barbell Tricep Extension, often referred to as the Skull Crusher, stands as a staple intermediate-level movement for those serious about developing powerful triceps. This exercise has earned its somewhat intimidating nickname because of the path the barbell takes: lowering toward the forehead before being extended back upward through the power of the triceps. Favored by bodybuilders and strength athletes alike, it effectively isolates and targets all three heads of the triceps brachii, with particular emphasis on the long head. What makes the Skull Crusher particularly valuable in a bodybuilding context is its ability to create significant metabolic stress and mechanical tension in the triceps, two key factors for hypertrophy. The horizontal position during this exercise places the long head of the triceps under constant tension throughout the movement, something not achieved with many other triceps exercises.
For bodybuilding enthusiasts seeking that horseshoe-shaped triceps development, this exercise provides the targeted stimulus needed for balanced arm aesthetics. From a strength perspective, the Skull Crusher helps address a common weak point in pressing movements. By strengthening the triceps: particularly at the elbow lockout position, athletes often see carryover benefits to their bench press, overhead press, and even push-up performance. The exercise allows for progressive overload through increased weight, making it valuable for strength development beyond mere muscle building. While accessible to those with some training experience, the Skull Crusher requires a foundation of proper form and body awareness, placing it firmly in the intermediate exercise category.
The risk-to-reward ratio is favorable when executed correctly, but the exercise demands respect and proper execution to avoid potential elbow strain or injury. For those looking to break through triceps development plateaus, the Lying Barbell Tricep Extension offers a challenging stimulus that forces adaptation in ways that simpler triceps exercises cannot match, making it a worthy addition to any serious upper body training program.
FAQ - Lying Barbell Tricep Extension (Skull Crusher)
Skull Crushers primarily target all three heads of the triceps brachii, with particular emphasis on the long head. The exercise also engages the shoulders and chest as stabilizers, but the triceps perform the majority of the work throughout the movement.
To prevent elbow pain, avoid locking out your elbows at the top of the movement, use a weight you can control with proper form, and consider using an EZ-curl bar instead of a straight barbell. Warming up your elbows properly and ensuring your arms remain perpendicular to the floor throughout the exercise will also reduce strain.
Include Skull Crushers 1-2 times per week with at least 48 hours between sessions to allow for proper triceps recovery. They work well as part of an upper body or push day, typically performing 3-4 sets of 8-12 repetitions for hypertrophy goals.
The most common mistakes include flaring the elbows outward (keep them pointing toward the ceiling), allowing the upper arms to drift backward (maintain a perpendicular position to the floor), and using momentum by lifting the head or shoulders off the bench. Using excessive weight that compromises your form is also a frequent error.
While classified as an intermediate exercise, beginners can perform Skull Crushers by starting with very light weights or even an empty EZ-curl bar to master proper form. Consider having a spotter present and focus on controlled movement patterns before progressively adding weight as your triceps strength and coordination improve.
