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Lying Barbell Triceps Extension Skull Crusher
The classic skull crusher: a lying barbell extension lowered to the forehead that loads the triceps in a deep stretch for size and lockout strength.
팔바벨Elbow extension
주동근
삼두
협응근
전면 삼각근전완 굴곡근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Lie on a flat bench with feet planted and shoulder blades set.
- 02Grip the bar pronated, slightly narrower than shoulder width.
- 03Start with the bar locked out above the shoulders.
- 04Tilt the upper arms back 10 to 15 degrees toward the head to keep tension on the triceps.
수행
- 01Bend the elbows and lower the bar toward the forehead or just behind it.
- 02Keep the upper arms locked in their angle as the bar travels.
- 03Reach a full stretch without resting the bar on your head.
- 04Extend the elbows forcefully back to the starting lockout.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a main triceps movement.
- -Lowering behind the head increases stretch and can spare cranky elbows.
- -Finish a set with close-grip presses when the extensions fail, if you have a spotter.