Barbell Lying extension exercise animation (Hombre)

Barbell Lying extension

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

The barbell lying extension, often called the skull crusher, is an isolation exercise that targets the triceps brachii. Performed lying on a flat bench, you lower a barbell toward your forehead and extend your elbows to lock it back out, making it one of the most effective ways to build all three heads of the triceps.

Cómo hacer el Barbell Lying extension

  1. 1Lie flat on a bench holding a barbell with an overhand grip, hands roughly shoulder-width apart.
  2. 2Press the bar up and hold it locked out over your upper chest with your arms fully extended.
  3. 3Keep your upper arms vertical and your elbows pointing toward the ceiling as your fixed pivot point.
  4. 4Bend only at the elbows to lower the bar under control toward your forehead or just behind your head.
  5. 5Stop when your forearms reach roughly parallel to the floor, keeping your upper arms still.
  6. 6Extend your elbows to press the bar back up to the locked-out start position, squeezing the triceps.
  7. 7Complete your reps, then set the bar down or hand it off to a spotter with control.

Consejos de técnica

  • Keep your upper arms fixed and vertical throughout the set so the movement happens only at the elbow joint.
  • Use a slow, controlled tempo on the way down to keep tension on the triceps and protect your elbows.
  • An EZ-bar or a slightly angled bar position can ease wrist and elbow strain if a straight bar feels harsh.
  • Use a spotter or have someone hand off and take the bar, since the load travels over your face.

Errores comunes

  • Letting your elbows drift forward and flare out, which turns the lift into a partial press and removes tension from the triceps.
  • Lowering the bar straight to the chest instead of toward the forehead, which recruits the chest and shoulders rather than isolating the triceps.
  • Going too heavy and bouncing out of the bottom, which strains the elbow joint and risks dropping the bar on your face.
  • Letting the wrists bend back under the load instead of keeping them stacked over the forearms.

Preguntas frecuentes

What muscles does the barbell lying extension work?

It isolates the triceps brachii, the muscle on the back of the upper arm, working all three heads through elbow extension. It is a single-joint movement, so other muscles do little of the work.

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

Both work. Lowering to the forehead keeps tension high through a shorter path, while lowering just behind your head increases the stretch on the long head of the triceps. Pick whichever feels comfortable on your elbows.

Is the barbell lying extension good for beginners?

Yes, but start light and master the elbow-only motion first. Because the bar passes over your face, beginners should use modest weight and have a spotter until the movement feels secure.

How many sets and reps should I do?

As an isolation exercise, 3 to 4 sets of 8 to 12 reps works well for building the triceps. Use a weight you can control through the full range without the elbows flaring.

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