Barbell Lying Triceps Extension
The Barbell Lying Triceps Extension, commonly known as the “skull crusher,” is an effective exercise designed to target the triceps muscles. This movement isolates the triceps, promoting muscle growth, strength, and definition in the upper arms. Incorporating this exercise into your routine can help you achieve well-rounded arm development and improve overall upper-body strength.
The Barbell Lying Triceps Extension is performed while lying on a bench, using a barbell to extend the arms and engage the triceps. By maintaining a controlled movement and focusing on proper form, you can effectively isolate the triceps and achieve optimal results.
Targeted Muscle Groups
Primary Muscles:
- The primary muscle targeted by the Barbell Lying Triceps Extension is the triceps brachii. This muscle group is responsible for extending the elbow joint, and the exercise specifically engages all three heads of the triceps: the long head, lateral head, and medial head.
Secondary Muscles:
- While the triceps are the primary focus, the secondary muscles involved include the anconeus (a small muscle near the elbow) and the forearms. The forearms assist in gripping the barbell, while the anconeus supports elbow extension.
Equipment Needed
To perform the Barbell Lying Triceps Extension, you’ll need:
- Barbell: A standard barbell that suits your strength level. You can use an EZ-bar for a more ergonomic grip, which can reduce strain on the wrists.
- Bench: A flat bench where you can lie down comfortably. An adjustable bench can also be used if you want to modify the incline.
- Weight Plates: Depending on your strength, you’ll need weight plates to load the barbell.
How to Perform the Barbell Lying Triceps Extension Step-by-Step Guide:
1. Setup:
- Lie on a flat bench with your back pressed firmly against the pad. Grip the barbell with an overhand grip (palms facing away) slightly wider than shoulder-width apart.
Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
- Lift the barbell off the rack and hold it above your chest with your arms fully extended. Your elbows should be locked in place and positioned directly above your shoulders.
3. Lower the Barbell:
- Slowly lower the barbell towards your forehead or just behind your head by bending your elbows. Keep your upper arms stationary and close to your head. Lower the barbell until your forearms are roughly parallel to the floor or just past 90 degrees at the elbow.
4. Extend the Arms:
- Press the barbell back up to the starting position by extending your elbows. Focus on contracting your triceps at the top of the movement.
5. Repeat:
- Perform the desired number of repetitions, ensuring proper form and control throughout each rep.
Recommended Reps and Sets
For muscle strength and hypertrophy:
- Reps: 8-12 per set
- Sets: 3-4 sets
- Rest: 60-90 seconds between sets
For muscular endurance:
- Reps: 12-15 per set with lighter resistance
- Sets: 3 sets
- Rest: 30-60 seconds between sets
Pro Tips for Success
- Use Controlled Movements: Focus on a slow and controlled tempo, especially during the lowering phase. This helps maximize muscle engagement and reduces the risk of injury.
- Keep Elbows Stationary: Ensure your elbows remain fixed throughout the movement. Only your forearms should move to isolate the triceps effectively.
- Adjust the Grip: If using an EZ bar, adjust your grip to reduce wrist strain and maintain comfort. Experiment with different grips to find what works best for you.
- Engage the Core: Keep your core engaged to stabilize your body and avoid unnecessary strain on your lower back.
- Warm Up Properly: Perform a warm-up before starting your workout to prepare your muscles and joints for the exercise.
Common Mistakes to Avoid
- Using Excessive Weight: Lifting too heavy can compromise your form and increase the risk of injury. Use a weight that allows you to maintain control and proper technique throughout the set.
- Overextending the Elbows: Fully extending your elbows at the top of the movement can place unnecessary stress on the joints. Maintain a slight bend in your elbows to protect your elbows and wrists.
- Flaring Elbows: Allowing your elbows to flare out can shift the focus away from the triceps and engage other muscles. Keep your elbows close to your head and ensure they remain stable.
- Dropping the Barbell Too Quickly: Avoid letting the barbell drop rapidly during the lowering phase. Controlled movements are crucial for maximizing muscle engagement and avoiding injury.
The Barbell Lying Triceps Extension is a highly effective exercise for targeting and isolating the triceps muscles. By incorporating this movement into your routine, you can enhance arm strength, size, and definition. Focus on maintaining proper form, using controlled movements, and avoiding common mistakes to maximize the benefits of this exercise. With consistent practice and attention to detail, the Barbell Lying Triceps Extension can become a key component in achieving well-defined, strong triceps.
