Barbell Lying Close-grip Triceps Extension exercise animation (Hombre)

Barbell Lying Close-grip Triceps Extension

Músculo objetivo
Triceps Brachii
Equipamiento
Barbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The barbell lying close-grip triceps extension, often called a skullcrusher or lying triceps extension, is an isolation exercise that targets the triceps brachii. Performed flat on a bench with a narrow grip, it locks the upper arms in place so the elbows do nearly all the work, making it one of the most effective movements for building triceps size and lockout strength.

Cómo hacer el Barbell Lying Close-grip Triceps Extension

  1. 1Lie flat on a bench with your feet planted on the floor and your head near the end of the bench.
  2. 2Take a close, shoulder-width or slightly narrower overhand grip on the barbell, hands a few inches apart.
  3. 3Press the bar up and hold it locked out over your chest with your arms fully extended.
  4. 4Keeping your upper arms vertical and still, bend at the elbows to lower the bar under control toward your forehead or just behind your head.
  5. 5Stop when the bar is just above your forehead, feeling a stretch in the triceps without letting your elbows flare wide.
  6. 6Extend your elbows to drive the bar back up to the locked-out starting position, squeezing the triceps at the top.
  7. 7Complete your reps, then carefully lower the bar to your chest and sit up, or hand it to a spotter to re-rack.

Consejos de técnica

  • Keep your upper arms fixed and pointed at the ceiling throughout the set so the movement happens only at the elbow joint.
  • Lower the bar slowly under control and avoid bouncing at the bottom to keep constant tension on the triceps.
  • Use a moderate weight you can control fully — this is an isolation lift, not a strength test, and momentum reduces its effect.
  • Use a spotter or train inside a rack: the bar travels over your face, so a failed rep is dangerous without backup.

Errores comunes

  • Letting the elbows flare out and drift forward, which turns the lift into a press and takes tension off the triceps.
  • Using too much weight and bouncing the bar near the bottom, which strains the elbows and risks dropping the bar on your face.
  • Moving the upper arms back and forth instead of keeping them still, which recruits the shoulders and shortens the triceps' range of work.
  • Going too heavy without a spotter when the bar path is directly over the head and face.

Preguntas frecuentes

What muscles does the lying close-grip triceps extension work?

It is an isolation movement that targets the triceps brachii — the muscle on the back of the upper arm responsible for extending the elbow. The close grip and fixed upper arms keep the work focused on the triceps.

Is this the same as a skullcrusher?

Yes. The lying close-grip triceps extension is commonly called a skullcrusher or lying triceps extension. The name comes from lowering the bar toward your forehead, so control and a spotter matter.

Where should I lower the bar — to my forehead or behind my head?

Both work. Lowering to just above the forehead keeps the elbows more fixed, while lowering behind the head adds stretch on the triceps. Pick one, keep it consistent, and stay in control.

How many sets and reps should I do?

As a triceps isolation move, 3–4 sets of 8–12 reps with a controlled weight works well for building size, since the triceps respond to both tension and a full range of motion.

What's a good alternative to the lying triceps extension?

The close-grip bench press, overhead triceps extension, or cable triceps pushdown all train the triceps. The lying extension stands out for isolating the muscle with a deep stretch.

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