LYING BARBELL TRICEPS EXTENSION

Learn How To Do Lying Barbell Triceps Extension And Its Benefits

HOW TO DO LYING BARBELL TRICEPS EXTENSION

Lying Barbell Triceps Extension: Sculpt Your Triceps with Proper Form

The lying barbell triceps extension, commonly known as skull crushers, is an effective strength training exercise that targets the triceps muscles. It involves lying on a flat bench with a barbell and extending your arms overhead, working the triceps through a full range of motion.

How to do:

  1. Starting Position: Begin by lying flat on a bench with your feet planted firmly on the ground. Your head should be at the end of the bench, positioning your eyes directly under the barbell.

  2. Grip: Grasp the barbell with an underhand grip (palms facing up), with your hands slightly wider than shoulder-width apart.

  3. Positioning: Hold the barbell above your chest, fully extending your arms perpendicular to the ground. This is your starting position.

  4. Execution: Without moving your upper arms, slowly lower the barbell down toward your forehead or just above it. Bend your elbows during this descent, ensuring they point toward the ceiling.

  5. Stretch and Hold: Lower the barbell under control, feeling the stretch in your triceps as you do so. Your forearms should end up nearly parallel to the ground. Hold the stretched position for a brief moment, focusing on engaging your triceps.

  6. Extension: Push the barbell back up to the starting position by extending your elbows and fully contracting your triceps.

  7. Repetitions: Repeat the movement for the desired number of repetitions.

Tips:

  • Keep your upper arms stationary throughout the exercise; only your forearms should move.

  • Avoid using momentum or swinging your arms during the movement.

  • Lower the barbell under control to prevent excessive strain on your elbows or shoulders.

  • Use a spotter if needed, especially when using heavy weights.

  • Breathe naturally, exhaling as you push the barbell up and inhaling as you lower it down.

  • Start with a weight that allows you to complete the desired number of repetitions with proper technique. Gradually increase the resistance as you progress in strength and proficiency.

Lying Barbell Triceps Extension Benefits:

  1. Triceps Isolation: This exercise primarily targets and isolates the triceps, leading to hypertrophy and strength gains in all three triceps heads.

  2. Full Range of Motion: The lying position allows for a full range of motion in the triceps, ensuring they are worked through their entire length.

  3. Muscle Definition: Regularly including this exercise in your workout routine can enhance triceps definition, sculpting the upper arms.

  4. Upper Body Strength: Strengthening the triceps through this exercise can improve overall upper body strength and performance in pushing movements.

MUSCLE GROUPS

Primary:

Triceps

Equipment:

Barbell

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