Barbell Lying Triceps Extension Skull Crusher

Setup

1. 01Lie on a flat bench with feet planted and shoulder blades set.
2. 02Grip the bar pronated, slightly narrower than shoulder width.
3. 03Start with the bar locked out above the shoulders.
4. 04Tilt the upper arms back 10 to 15 degrees toward the head to keep tension on the triceps.

Execution

1. 01Bend the elbows and lower the bar toward the forehead or just behind it.
2. 02Keep the upper arms locked in their angle as the bar travels.
3. 03Reach a full stretch without resting the bar on your head.
4. 04Extend the elbows forcefully back to the starting lockout.

Checkpoints

• -Upper arms hold a constant angle rep to rep.
• -Elbows stay roughly shoulder width, not flared.
• -The bar never touches down mid-set.
• -Tension stays on the triceps at lockout, without the bar drifting over the chest.

Common mistakes

• -Flaring the elbows and turning the rep into a press.
• -Lowering fast with no control near the face.
• -Shortening the range to avoid the stretched position.
• -Ignoring elbow pain instead of adjusting grip or bar.