The barbell lying triceps extension (commonly known as skull crushers) is one of the best isolation exercises for building stronger and more defined triceps. By directly targeting the triceps brachii, this movement helps improve pressing strength, enhance arm aesthetics, and balance upper-body development.

Instructions

Setup

1. Select Weight: Choose an appropriate weight for your strength level.

2. Bench Position: Sit on the edge of a flat bench holding an EZ bar (or barbell).

3. Lay Back: Carefully lay back with the bar close to your chest using a neutral grip.

4. Starting Point: Press the bar upward to full extension above your chest.

Execution

1. Lowering Phase:

   • Unlock your elbows and lower the bar toward your forehead or just above.

   • Once your forearms reach parallel (or just below), allow the upper arms to extend slightly overhead, similar to a pullover.

2. Lifting Phase:

   • Pull your elbows back to the starting position.

   • Extend the elbows while contracting your triceps to press the bar back up.

3. Repetition:

   • Perform the desired number of repetitions in a controlled motion.

Form Tips

• Avoid Lumbar Overextension: Keep your ribcage down by engaging your abs and glutes.

• Controlled Tempo: Use a slow eccentric (lowering portion) to improve muscle tension and mind-muscle connection.

• Head Position: Keep your neck neutral; avoid jutting the head forward to protect the cervical spine.

• Elbow Lockout: Do not fully lock out at the top to maintain constant tension on the triceps.

• Modify for Comfort: If you feel elbow pain, try using an incline or decline bench, or adjust elbow position (closer in or slightly out).

• Bar Path Adjustment: For joint safety, lower the bar just above your head rather than directly over your line of sight.

Benefits of Barbell Lying Triceps Extensions

• Directly isolates and strengthens the triceps brachii.

• Improves pressing power for exercises like bench press and overhead press.

• Enhances arm definition and overall upper-arm aesthetics.

• Builds muscle balance, reducing reliance on compound lifts alone.

• Versatile—can be performed with an EZ bar, barbell, dumbbells, or cables.

Conclusion: The barbell lying triceps extension is a must-have in any arm training routine. Performed correctly, it builds size, strength, and definition in the triceps while supporting overall upper-body strength. Prioritize form, use controlled movements, and adjust angles if necessary to get the best results safely.