Barbell Lying Triceps Extension Skull Crusher
Also known as: lying barbell triceps extension skull crusher
Skip the guesswork: Barbell Lying Triceps Extension Skull Crusher leans on heavy bilateral barbell loading for lockout strength and arm thickness.
How to do Barbell Lying Triceps Extension Skull Crusher
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Barbell Lying Triceps Extension Skull Crusher Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Lying Triceps Extension Skull Crusher Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Easier and Harder Than Barbell Lying Triceps Extension Skull Crusher
Swap Barbell Lying Triceps Extension Skull Crusher For
Barbell Lying Triceps Extension Skull Crusher — Frequently Asked Questions
How do you do the Barbell Lying Triceps Extension Skull Crusher?
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Lying Triceps Extension Skull Crusher work?
The Barbell Lying Triceps Extension Skull Crusher primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Lying Triceps Extension Skull Crusher should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Lying Triceps Extension Skull Crusher good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Lying Triceps Extension Skull Crusher?
Try the Ez Bar French Press On Exercise Ball, Cable Kneeling Triceps Extension or the Dumbbell Incline One Arm Hammer Press On Exercise Ball. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Lying Triceps Extension Skull Crusher the same as the lying barbell triceps extension skull crusher?
Yes. The Barbell Lying Triceps Extension Skull Crusher is also commonly called the lying barbell triceps extension skull crusher. Different gyms and training programs label it differently, but "lying barbell triceps extension skull crusher" refer to this same movement.
