Tsunami Barbell
    Lying Tricep Extension (Skull Crushers)
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    Triceps

    LYING TRICEP EXTENSION (SKULL CRUSHERS)

    Tricep isolation exercise performed lying down. Excellent for building tricep mass and lockout strength.

    KEY TARGETS
    • Primary MuscleTriceps
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Lie on a flat bench with barbell or EZ-bar. Grip slightly narrower than shoulder width. Arms perpendicular to floor, elbows pointing forward.

    Execution

    Lower the bar toward your forehead by bending at the elbows only. Stop just before touching, then extend elbows to press the bar back up. Keep elbows fixed in position.

    Exercise technique image

    Key Cues

    • Elbows stay fixed: no flaring

    • Lower to forehead, not behind head

    • Full extension at the top

    • Control the descent: 2-3 seconds

    • Keep upper arms perpendicular

    Common Mistakes

    • Elbows flaring out to the sides

    • Lowering bar behind head

    • Using shoulders to help

    • Too much weight causing form breakdown

    • Not reaching full extension

    Programming

    3-4 sets of 8-12 reps. Use an EZ-bar if straight bar causes wrist discomfort. Great after close-grip bench or dips.

    Focus on the stretch and squeeze.

    READY TO LIFT?

    Add the Lying Tricep Extension (Skull Crushers) to your next training cycle. The next week can change from what you logged.

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