Barbell Skullcrusher
Build bigger triceps with the lying barbell extension! A classic exercise for serious arm gains. Form and control are key!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Barbell Lying Triceps Extension (Skull Crusher)
Positioning:
Setup: Place a flat bench in a stable area. Ensure the barbell is within reach.
Starting Position: Lie flat on your back on the bench. Position your head at one end and your feet flat on the ground or on the bench for stability.
Grip: Grasp the barbell with an overhand grip (palms facing your feet), placing your hands shoulder-width apart.
Arm Position: Extend your arms straight up over your chest. Your elbows should be locked out, and the bar should be above your forehead.
Movement:
1. Lowering Phase: Slowly lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary, and only allow your forearms to move.
Ensure your elbows remain close to your head throughout the movement.
Bottom Position: Lower the bar until it is just above your forehead (or until you feel a comfortable stretch in your triceps).
Lifting Phase: Press the barbell back to the starting position by extending your elbows. Focus on engaging your triceps to lift the weight.
Repetitions: Perform the desired number of repetitions, ensuring to maintain controlled movements.
Tips:
Keep your core engaged to maintain stability during the exercise.
Avoid using momentum; the movement should be slow and controlled to maximize tricep engagement.
If you’re new to this exercise, start with a lighter weight to perfect your form before increasing the load.