Barbell Lying Triceps Extension Skull Crusher
Barbell Lying Triceps Extension Skull Crusher Video Guide
The Barbell Lying Triceps Extension Skull Crusher is an isolation exercise for the triceps muscle group, targeting the long head, medial head, and lateral head of the triceps brachii. Performed on a flat bench as a lying triceps extension, skull crushers use an EZ curl bar or straight barbell to build stronger triceps, improve muscle activation, and add upper arm size with constant tension through the entire movement.
How to Perform the Barbell Lying Triceps Extension Skull Crusher
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Lie flat on a flat gym bench with neutral spine, shoulder blades set, and arms straight holding an EZ barbell or straight barbell above your chest.
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Use a shoulder width grip and keep elbows tucked, maintaining the same position throughout.
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Lower the barbell slowly toward your forehead or slightly behind your head, isolating the triceps muscle group while avoiding elbow pain.
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Extend your arms fully to return to the original starting position without letting the upper arms drift.
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Repeat each rep range under controlled motion and proper form, avoiding too much weight or poor form.
GymNation Tip: Keep your elbows locked in place—only your forearms should move; if your upper arms drift, you’ve turned a skull crusher into a bad bench press.
Personal Trainer Notes:
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Keep elbows close to prevent shoulder joint stress.
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Only the forearms move; maintain constant tension.
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Avoid flaring or shoulder abduction.
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Lower with control and lighter weight until form is perfect.
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Overhand grip works best for isolating the triceps muscle.
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Alternative Tricep Exercises
Barbell Lying Triceps Extension Skull Crusher FAQs
The barbell lying triceps extension skull crusher primarily targets the triceps brachii (long head, medial head, lateral head), making it one of the best triceps extensions for maximum muscle development. It also challenges stabiliser shoulder muscles and shoulder joint positioning while keeping focus on the triceps muscle group.
Yes. The lying triceps extension and skull crushers are the same exercise. The nickname “skull crushers” simply refers to the movement path when lowering the EZ curl bar or straight barbell toward the forehead while lying triceps style on a flat bench.
Absolutely. Skull crushers isolate triceps work more directly than pressing movements like bench press, making them an excellent exercise for bigger triceps, improved upper body pressing power, and long-term triceps strength.
A shoulder width grip allows better muscle activation across all three heads, avoids shoulder discomfort, and helps maintain proper form, especially when performing the exercise on a flat bench or incline bench.
