Barbell Lying Triceps Extension Skull Crusher
Barbell Lying Triceps Extension Skull Crusher Exercise Description
The Barbell Lying Triceps Extension (often called a “skull crusher”) is a supine elbow‑extension exercise that targets all three heads of the triceps brachii. You’ll lie on a flat bench, stabilize the shoulder girdle, and move only at the elbows while controlling the bar through a safe, consistent range. Starting with the arms vertical places the long head of the triceps under stretch, while the lateral and medial heads contribute throughout the press-back to lockout. Proper setup—neutral spine, packed shoulders, and neutral wrists—helps keep the upper arms steady so the triceps do the work. This is a straightforward isolation pattern that builds pressing support by strengthening elbow extension mechanics and control.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Lying Triceps Extension Skull Crusher Exercise
‘- Lie on a flat bench with feet planted, glutes and upper back in contact, and a neutral spine.
– Unrack an unloaded or lightly loaded bar with a shoulder‑width overhand grip; stack wrists over elbows and elbows over shoulders.
– Set your shoulders: lightly retract and depress the scapulae to stabilize the upper back; keep ribs down.
– Keep wrists neutral (straight with forearms), not bent backward.
– Brace gently, then hinge only at the elbows to lower the bar toward the forehead or slightly behind the crown; upper arms stay mostly vertical and close to your sides.
– Descend under control until forearms approach your biceps without losing shoulder position.
– Drive the bar back up by extending the elbows, finishing with straight (not hyperextended) elbows and the bar over the shoulders.
– Keep elbows from flaring excessively; maintain a consistent elbow width throughout.
– Move smoothly—no bouncing, arching, or shifting the bar over the face.
– Re‑rack with locked-out elbows and stable shoulders, or hand off to a spotter if needed.
– If you feel upper arms drifting, reset: squeeze shoulder blades gently, bring elbows back over the shoulders, and continue.
Barbell Lying Triceps Extension Skull Crusher Tips
‘- Keep feet planted with glutes and upper back in contact with the bench to maintain a neutral spine.
– Use a shoulder‑width overhand grip and stack wrists over elbows and elbows over shoulders when you unrack the bar.
– Lightly retract and depress your shoulder blades and keep your ribs down to stabilize the upper back.
– Keep wrists straight in line with your forearms; avoid letting them bend backward.
– Hinge only at the elbows to lower the bar, keeping your upper arms mostly vertical and close to your sides.
– Lower the bar under control until your forearms approach your biceps without losing your shoulder position.
– Press the bar back up by extending the elbows, finishing with straight (but not hyperextended) elbows and the bar over your shoulders.
– Prevent your elbows from flaring excessively by maintaining a consistent elbow width throughout the movement.
– Move smoothly and avoid bouncing the bar, arching your back, or shifting the bar over your face.
– If your upper arms start to drift, pause to reset by gently squeezing your shoulder blades and bringing your elbows back over your shoulders before continuing.
Barbell Lying Triceps Extension Skull Crusher Beginner Introduction
The Barbell Lying Triceps Extension is a classic bench exercise centered on bending and straightening the elbows while lying on your back with a barbell. The lifter rests on a flat bench with the bar held above the shoulders and moves it in a controlled path toward the head and back up again. Because the motion happens almost entirely at the elbow joint, the triceps in the upper arms take on most of the work, with the upper arms staying relatively fixed in place.
Throughout the movement, the upper back and hips remain in steady contact with the bench, while the shoulders are held firm so the bar travels smoothly without drifting over the face. The wrists line up with the forearms to keep the grip secure and comfortable. By emphasizing smooth, unhurried repetitions and a stable body position, this isolation exercise helps refine elbow straightening strength and control, supporting stronger pressing patterns in other lifts.