Barbell Lying Triceps Extension
Skull crushers, also known as the lying triceps extension, are isolation exercises. This does not make them any less effective, and they are certainly suitable for finishing your triceps workout. The EZ bar is recommended over the straight barbell for skull crushers. If neither is available, you can also perform this exercise with dumbbells. In both cases, the execution is the same: lie on your back on a fitness bench. If you use dumbbells, hold one dumbbell in each hand. Bend your elbows so that the dumbbells or EZ bar/barbell reach your hairline. Return your arms to the starting position.
Skull Crushers Execution
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1
The skull crusher is one of the best exercises for developing thicker triceps. If you experience wrist pain, perform the skull crushers with the EZ bar.
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2
Grip the EZ bar with your palms facing away from you.
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3
Bring the EZ bar to your chest and lie down.
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Extend your arms with the EZ bar straight above you.
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Then slowly lower the weight to your forehead. Keep your elbows straight during this movement.
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Hold the weight above your forehead and then return it to the starting position.
Skull Crushers
- Primary muscle group: Triceps
- Secondary muscle groups: none
- Exercise type: Isolation exercise
- Equipment: EZ Bar / Barbell
- Force type: Push
- Difficulty level: Beginner
The Triceps
The triceps, or Musculus Triceps Brachii in Latin, are the large muscle on the back of the upper arm. It is a muscle consisting of three different heads: the medial head, the lateral head, and the long head:
- The long head (caput longum)
- The lateral head (caput laterale)
- The medial head (caput mediale)
Musculus triceps brachii
The triceps, meaning three-headed in Latin, account for approximately 60 percent of the muscle mass of the arm. The primary function of this upper-arm muscle is extending the elbow. As you may have read in another article, the biceps are responsible for flexing the arm.
Skull Crushers Technique
- Your elbows should point forward throughout the entire exercise.
- Do not lock your elbows when returning to the starting position. This removes tension from the triceps.
- If you perform skull crushers with heavy weights, do so with a spotter who can monitor not only the weight but also your execution.
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