Barbell Lying Triceps Extension
Description
The barbell lying tricep extension is essentially the same exercise as the barbell skull crusher / lying extension. 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 mass-building tricep exercises.
Muscle Group
Equipment Required
Barbell Lying Triceps 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.
- Keep your upper arms vertical. Bend at the elbows to lower the bar toward your forehead.
- Lower until the bar is just above your forehead.
- Extend at the elbows to press back to lockout.
- Squeeze your triceps at the top.
- Keep elbows pointing up — do not flare them.
- Use moderate weight and controlled tempo.
Barbell Lying Triceps Extension Form & Visual
Barbell Lying Triceps Extension Benefits
- Heavy tricep loading for mass
- Targets all three tricep heads
- Allows progressive overload
- One of the most effective tricep exercises
- Builds lockout strength for bench press
- Simple setup
Barbell Lying Triceps Extension Muscles Worked
- Triceps brachii (all three heads)
- Anconeus
Barbell Lying Triceps Extension Variations & Alternatives
- Barbell Lying Extension
- Dumbbell Lying Tricep Extension
- EZ Bar Skull Crusher
- Reverse Grip Skull Crusher
- Decline Skull Crusher
