Barbell Lying Triceps Extension

oec:barbell-lying-triceps-extension

An isolation exercise performed lying supine on a flat bench, extending a barbell overhead to target the triceps brachii.

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Also called: Skull Crusher, Skullcrusher, Lying Triceps Extension, Lying French Press, Lying Triceps Extensions

How to do it

Lie supine on a flat bench with your feet planted firmly on the floor.
Grip the barbell with an overhand (pronated) grip, hands spaced roughly shoulder-width or slightly narrower.
Press the barbell up and angle your upper arms slightly back toward your head rather than directly vertical, keeping tension on the triceps.

Inhale and lower the barbell in a controlled arc toward the crown of your head or just behind it by flexing at the elbows.
Keep your upper arms stationary and elbows tucked in without flaring excessively.
Lower until your elbows reach approximately 90 degrees or deeper to achieve a full stretch in the triceps.
Exhale and press the bar back up to the starting position by extending the elbows, stopping just short of a harsh lockout.

Inhale as you lower the weight toward your head; exhale as you extend your elbows to press the barbell back up.

Excessive elbow flaring outward during the lift.: Keep your elbows pointing forward and roughly shoulder-width apart throughout the movement.
Moving the upper arms forward and back to turn the lift into a pullover or press.: Lock your humerus at a fixed backward angle and pivot strictly around the elbow joint.

Always maintain a secure grip with thumbs wrapped around the bar to avoid dropping the weight on your head or face.
If you experience elbow discomfort, switch to an EZ-bar or lower the weight.

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