EZ Barbell Lying Triceps Extension
Description
The EZ barbell lying triceps extension (skull crusher) is a tricep isolation exercise performed lying on a flat bench with an EZ curl bar. The angled grip of the EZ bar reduces wrist and elbow strain compared to a straight barbell, making it the most popular and effective skull crusher variation. It builds all three heads of the triceps through a long range of motion.
Muscle Group
Equipment Required
EZ Barbell Lying Triceps Extension Instructions
- Sit on the end of a flat bench with an EZ bar. Lie back and press the bar up over your chest with arms fully extended.
- Grip the bar with a narrow overhand grip on the inner angled portions of the EZ bar.
- Plant your feet firmly on the floor. Brace your core. Pull your shoulders down and back.
- Keeping your upper arms pointing straight up, lower the bar toward your forehead by bending only at the elbows.
- Lower until the bar reaches just above your forehead or slightly behind your head. Feel the stretch in your triceps.
- Extend your arms back up to lockout by contracting your triceps. Keep your upper arms still throughout.
- Do not fully lock your elbows — maintain slight tension at the top.
- Repeat for the desired number of reps. Use moderate weight; form matters more than load.
EZ Barbell Lying Triceps Extension Form & Visual
EZ Barbell Lying Triceps Extension Benefits
- Builds all three heads of the triceps through a long range of motion
- The angled EZ bar grip is easier on the wrists and elbows
- Loaded stretch position drives effective muscle growth
- Allows heavier loading than dumbbell skull crushers
- One of the most effective tricep mass builders
- Easy to load progressively over time
EZ Barbell Lying Triceps Extension Muscles Worked
- Triceps brachii (long, lateral, and medial heads)
- Anconeus
- Forearm extensors (grip)
EZ Barbell Lying Triceps Extension Variations & Alternatives
- Dumbbell Lying Triceps Extension
- Barbell Skull Crusher (straight bar)
- Decline Skull Crusher
- EZ Bar Incline Skull Crusher
- Cable Overhead Tricep Extension
- Close-Grip EZ Bar Press
- Pause Skull Crusher (2-sec hold at bottom)
- Tempo Skull Crusher (4-sec descent)
