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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
Description
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.