Movement overview

The Lying Barbell Triceps Extension, commonly known as the Skullcrusher, is an isolation exercise targeting the triceps brachii. It involves extending the elbows to lift a barbell from behind the head to above the chest while lying on a flat bench. This exercise emphasizes the long head of the triceps and is effective for building muscle mass and strength in the upper arm.

Step-by-step cues

1. Lie flat on a bench with your feet firmly planted on the ground.
2. Grip a barbell with an overhand grip, hands shoulder-width apart.
3. Extend your arms fully, holding the barbell directly above your chest.
4. Slowly lower the barbell towards your forehead by bending your elbows.
5. Keep your upper arms stationary and close to your head throughout the movement.
6. Pause briefly when the barbell is just above your forehead.
7. Extend your elbows to lift the barbell back to the starting position.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure your elbows remain stationary to maximize triceps engagement.
• Use a spotter if lifting heavy weights to ensure safety.
• Control the descent of the barbell to prevent injury and maintain tension on the triceps.
• Avoid flaring your elbows out to maintain proper form and focus on the triceps.
• Start with a lighter weight to master form before progressing to heavier loads.
• Keep your core engaged and back flat on the bench for stability.