Movement overview

The Lying EZ-Bar Triceps Extension, also known as the 'Skull Crusher', is an isolation exercise targeting the triceps brachii. It primarily engages the long head of the triceps, providing effective muscle growth and strength development. This exercise is performed lying on a flat bench while using an EZ-bar, which reduces stress on the wrists compared to a straight bar.

Step-by-step cues

1. Lie flat on a bench with your feet firmly planted on the floor.
2. Hold an EZ-bar with a narrow grip, palms facing forward, and extend your arms above your chest.
3. Keep your elbows stationary and slowly lower the bar towards your forehead by bending your elbows.
4. Pause briefly when the bar is close to your forehead, ensuring tension in the triceps.
5. Extend your arms back to the starting position by contracting your triceps.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure your elbows remain close to your head throughout the movement to maximize triceps engagement.
• Control the descent of the bar to prevent injury and maintain constant tension on the triceps.
• Avoid flaring your elbows outwards; keep them pointed towards the ceiling.
• Use a spotter if lifting heavy weights to ensure safety and proper form.
• Focus on a full range of motion for optimal muscle activation.
• Start with lighter weights to master form before progressing to heavier loads.