EZ-Bar Skullcrusher

Ez Barbell Lying Triceps Extension Instructions

- Flat bench

Positioning:

1. Setup: Lie flat on your back on a bench, ensuring your head, shoulders, and buttocks stay in contact with the bench. Your feet should be flat on the ground, about shoulder-width apart.
2. Grip: Grasp the EZ barbell with both hands. Your hands should be positioned on the angled part of the bar, holding it with palms facing away from you (overhand grip).
3. Starting Position: Extend your arms vertically above your chest with a slight bend in the elbows. The bar should be directly above your shoulders.

Movement:

1. Lowering Phase: Inhale and slowly bend your elbows to lower the EZ bar towards your forehead. Keep your upper arms stationary while allowing your forearms to move.
2. Range of Motion: Lower the bar until your forearms are parallel to the ground or until you feel a comfortable stretch in your triceps.
3. Raising Phase: Exhale and press the bar back to the starting position by extending your elbows. Focus on using your triceps to lift the weight, ensuring to keep your upper arms still.
4. Repetitions: Perform 8-12 repetitions, depending on your fitness level.

Tips:

- Maintain a controlled motion to avoid using momentum.
- Keep your core engaged to stabilize your body.
- If you're new to this exercise, start with a lighter weight to perfect your form before increasing the weight.