Barbell Skull Crusher
The barbell lying extension, also known as skullcrushers, is an effective isolation exercise for the triceps, the muscle on the back of the upper arm. Performed lying down, you extend your arms overhead and bend your elbows to lower the barbell towards your forehead. It's ideal for those looking to increase triceps muscle mass and definition, contributing to stronger, more toned arms.
Primary Equipment
Olympic Flat Bench
Olympic Flat Bench
Secondary Equipment
Weight plates
Olympic barbell
Weight plates
Olympic barbell
Key Benefits
- Effectively isolates the triceps, promoting hypertrophy and strength.
- Strengthens the muscles responsible for elbow extension.
- Contributes to more defined and aesthetically pleasing arms.
- Can be adapted with different bar types (straight, EZ) for comfort.
Instructions
- Lie on the bench and place your feet on the floor
- Position your hands on the bar in line with your shoulders
- Use a pronated grip (palms facing up)
- Perform the movement in a controlled manner
Tips
- Keep your shoulders and arms stabilized during the movement
- Avoid using momentum or sudden movements
- Maintain the alignment of your elbows with your shoulders
Restrictions
Avoid this exercise if you experience elbow or shoulder pain. Individuals with a history of injuries in these joints should seek alternatives or use dumbbells for greater control. Beginners should start with light weights to master the technique and prevent joint overload.
Common Mistakes to Avoid
- Lowering the bar too quickly, losing control and increasing injury risk.
- Flaring the elbows out to the sides, reducing triceps activation and stressing the shoulders.
- Using excessive weight that compromises form and range of motion.
Frequently Asked Questions
-
What muscles do barbell lying extensions work?
Primarily the triceps brachii, engaging all three heads (long, lateral, and medial).
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Is it better to use a straight bar or an EZ bar for this exercise?
An EZ bar might be more comfortable for some people's wrists, but a straight bar is equally effective if there's no discomfort.
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What is the ideal range of motion for skullcrushers?
Lower the bar towards your forehead or slightly beyond, feeling the triceps stretch, and fully extend your arms without locking the elbows.
Target Muscle
Primary
