Instructions

1

Lie supine on a flat bench with feet firmly planted on the floor or bench. Grip dumbbells at chest level with arms bent at approximately 90 degrees, elbows positioned slightly below shoulder height, and palms facing forward.

2

Position dumbbells at mid-chest level with a neutral grip, ensuring shoulders are retracted and the back maintains natural contact with the bench. Engage core and maintain stable foot positioning.

3

Lower dumbbells in a controlled manner by allowing elbows to descend and move slightly outward in an arc pattern. Continue lowering until dumbbells reach chest height or slight stretch is felt in the pectorals, maintaining control throughout the movement.

4

Press dumbbells upward and inward by contracting the pectorals, driving through the chest. Extend arms to near-lockout position at the top of the movement, bringing dumbbells together slightly above the chest before returning to the starting position.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps Brachii, Pectoralis Minor

EQUIPMENTBarbell

DIFFICULTYIntermediate

Overview

Focusing on the Barbell Lying Triceps Extension Skull Crusher allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Barbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Barbell to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Improves overall Upper Arms stability and proprioception during heavy loads.

Common Mistakes

Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Losing core tension, leading to poor spinal alignment and reduced power output.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps Brachii, Pectoralis Minor to maintain control of the Barbell.

Exercise Variations

Dumbbell Barbell Lying Triceps Extension Skull Crusher
Cable Barbell Lying Triceps Extension Skull Crusher
Banded Barbell Lying Triceps Extension Skull Crusher

Beginner Tips

If you are new to the Barbell Lying Triceps Extension Skull Crusher, focus on mastering the movement pattern with zero weight before adding Barbell.

Barbell Lying Triceps Extension Skull Crusher