Instructions

1

Sit on a flat bench with back support, feet firmly on the ground or footrest. Hold a barbell with both hands, arms extended overhead with slight elbow bend. Position hands shoulder-width apart or slightly narrower.

2

Grip the barbell firmly with pronated grip (palms facing forward). Engage core and maintain neutral spine throughout. Position elbows pointing forward, keeping them stationary and close to the body midline.

3

Lower the barbell behind the head in a controlled manner by bending elbows approximately 90 degrees. Keep elbows fixed in position without flaring outward. Feel the triceps stretch as the weight descends.

4

Press through the entire palm to extend elbows and drive the barbell back to starting position. Fully extend arms at the top, squeezing triceps at peak contraction. Maintain control and avoid using momentum to reverse the movement.

PRIMARY MUSCLESTriceps Brachii

SECONDARY MUSCLESPectoralis Major, Anterior Deltoid, Anconeus

EQUIPMENTBarbell

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Triceps Brachii, the Barbell Lying Triceps Extension Skull Crusher is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Barbell allows for a smooth, natural resistance curve.

Benefits

Significantly enhances the structural integrity and power of the Triceps Brachii.
Improves overall Upper Arms stability and proprioception during heavy loads.
Utilizes Barbell to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

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

Pro Tips

Control the eccentric (lowering) phase of the Barbell Lying Triceps Extension Skull Crusher for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Triceps Brachii. However, the movement also recruits Pectoralis Major, Anterior Deltoid, Anconeus 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

Barbell Lying Triceps Extension Skull Crusher