Lying Tricep Extension

The lying tricep extension (also known as a Skull Crusher) is one of the primary tricep exercises and is highly effective to tone and build that muscle group.

The position you take to perform this exercise helps to isolate the triceps for targeted stimulation. While form always comes first, this is one of those exercises that you can really pile on the weight, helping you to achieve greater muscle growth.

To do lying tricep extensions you need a barbell, EZ bar or a pair of heavy dumbbells. If you have a workout bench you should use it. If not, this exercise can also be done while lying on the floor.

How to do Lying Tricep Extensions

In this article I’ll explain how to do the exercise with a bar. Further down this page, I’ll go over special tips for using dumbbells. Starting position:

• Grab the barbell with an overhand grip. Make sure your grip is a close one. Your hands should be touching one another but they should be well below shoulder width apart: 10 inches apart should do fine.
• Lie back on the workout bench while holding the bar over your head.
• Place both legs firmly on the floor or bend them and place them one the edge of the bench. I prefer bending the legs as it eases tension on the back.
• Move your arms back a little so that they’re not straight but pointing slightly backwards. This creates tension on the triceps.

Movement:

• Bend your elbows and lower the bar until it’s past your forehead.
• Without moving the elbows, press the bar back to the starting position while exhaling.

Tips:

• Make sure not to move the elbows. If you allow the elbows to turn outward, you’re not isolating the triceps anymore.
• You can bend your legs and tuck your knees to your midsection. It is less stable but is even less strenuous on the back.
• While using dumbbells you can maintain the same grip or take a neutral grip with the thumbs pointing upward as in a hammer bicep curl. It targets the biceps in a different angle.
• As always, to get muscle growth you’re going to have to pack on the weight for this exercise.
• If you do this exercise on the floor, you won’t be able to let the weights go down past your head. A good tip is to let the bar touch your forehead and then press it up.
• As with all tricep exercises, it is better to do if after your chest workout.

In Conclusion

The lying tricep extension (Skullcrusher) is an excellent exercise to build the triceps. Make sure to switch it up every once in a while, working with a bar and with dumbbells. Another recommended exercise is the Tricep Pushup

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