Barbell Lying Extension
Description
The barbell lying extension (skull crusher) is a tricep isolation exercise where you lie on a flat bench and lower a barbell toward your forehead by bending at the elbows, then extend back to lockout. It is one of the best exercises for building tricep mass with heavy loading.
Muscle Group
Equipment Required
Barbell Lying Extension Instructions
- Lie on a flat bench. Hold a barbell (or EZ bar) with an overhand grip, hands shoulder-width apart.
- Press the bar up to lockout above your chest.
- Keeping your upper arms vertical, bend at the elbows to lower the bar toward your forehead.
- Lower under control until the bar is just above or behind your forehead.
- Extend your elbows to press the bar back up to lockout.
- Squeeze your triceps at the top.
- Keep your elbows pointing toward the ceiling — do not let them flare.
- Use moderate weight and controlled tempo for safety.
Barbell Lying Extension Form & Visual
Barbell Lying Extension Benefits
- Heavy tricep loading for mass building
- Targets all three tricep heads
- Allows progressive overload with a barbell
- One of the most effective tricep exercises
- Builds lockout strength for bench press
- Simple setup
Barbell Lying Extension Muscles Worked
- Triceps brachii (all three heads)
- Anconeus
Barbell Lying Extension Variations & Alternatives
- Dumbbell Lying Tricep Extension
- Smith Incline Tricep Extension
- EZ Bar Skull Crusher
- Decline Skull Crusher
- Cable Lying Tricep Extension
