Barbell Lying Triceps Extension Skull Crusher exercise animation (Hombre)

Barbell Lying Triceps Extension Skull Crusher

Músculo objetivo
Triceps Brachii
Músculos sinergistas
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipamiento
Barbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The barbell lying triceps extension skull crusher is an isolation lift that primarily targets the triceps brachii, with the front deltoids and both heads of the pectoralis major assisting as you stabilize the bar. Performed lying on a flat bench, it lets you load the triceps directly through a long range of motion and is a staple for building pressing strength and arm size.

Cómo hacer el Barbell Lying Triceps Extension Skull Crusher

  1. 1Lie flat on the bench with your feet planted on the floor and your shoulder blades pulled down and together against the pad.
  2. 2Take a shoulder-width overhand grip on the barbell, then press it to full lockout directly over your chest.
  3. 3Tilt your arms slightly back so the bar sits over your forehead and your upper arms point a touch behind vertical.
  4. 4Lower the bar under control by bending only at the elbows, keeping your upper arms still until the bar reaches just above your forehead or behind your head.
  5. 5Keep your elbows pointing forward and roughly shoulder-width apart throughout the descent.
  6. 6Press the bar back up by extending your elbows, squeezing your triceps until your arms are fully locked out again.
  7. 7Complete your reps, then re-rack the bar safely or have your spotter take it.

Consejos de técnica

  • Keep your upper arms fixed and angled slightly back so the triceps stay under tension across the whole rep, rather than letting the elbows drift toward your hips.
  • Lower the bar slowly and stop a few inches above your face — controlling the eccentric is where the triceps do the most work.
  • Pick a load you can extend smoothly; this is an isolation move, so leave ego lifting for the bigger presses.
  • Use a spotter or set the rack safeties when training near your limit, since the bar travels over your head and fatigue can pin you.
  • Try an EZ-bar grip width if a straight bar bothers your wrists or elbows.

Errores comunes

  • Flaring the elbows wide as you press, which shifts work off the triceps and strains the elbow joint.
  • Letting the upper arms swing back and forth, turning the lift into a pullover and robbing the triceps of tension.
  • Bouncing the bar off the forehead or using too much weight, which is unsafe given the bar's path over your face.
  • Cutting the range short and never fully locking out, which leaves the triceps' contraction incomplete and limits growth.

Preguntas frecuentes

What muscles does the barbell lying triceps extension skull crusher work?

It primarily works the triceps brachii. The front deltoids and both the clavicular and sternal heads of the pectoralis major assist as synergists to stabilize and move the bar.

Should I lower the bar to my forehead or behind my head?

Both work. Lowering to just above the forehead keeps tension high and the path short, while lowering behind your head increases the stretch on the triceps and the range of motion. Choose based on comfort and shoulder mobility.

How many sets and reps should I do?

As an isolation exercise, 3–4 sets of 8–12 reps with a controlled tempo works well for building triceps size and strength. Keep the weight manageable so your form stays clean.

Is the skull crusher safe to do without a spotter?

It can be, but the bar passes over your face, so pressing near your limit alone is risky. Use a spotter or set the rack safeties when going heavy, and stop sets while you can still control the bar.

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