Lying Tricep Extension

Introduction

The Lying Tricep Extension, often referred to as the "skull crusher," is a fundamental isolation exercise designed to target the triceps brachii, the muscle group located at the back of the upper arm. This exercise is highly effective for building tricep mass and strength, making it a staple in hypertrophy-focused training programs. By performing the movement while lying on a flat bench, you can achieve a greater range of motion and maintain strict form, which helps in maximizing muscle engagement and minimizing the risk of injury. Whether you're a novice lifter or an advanced athlete, incorporating Lying Tricep Extensions into your routine can significantly enhance your arm development and overall upper body aesthetics.

Execution

How to Perform Lying Tricep Extension

Setup

• Lie down on a flat bench with your feet firmly planted on the floor.
• Hold a barbell or EZ curl bar with an overhand grip (palms facing forward), hands shoulder-width apart.
• Extend your arms fully so the bar is directly above your chest.
• Keep your elbows tucked in and avoid flaring them out.

Execution

1. Inhale and slowly lower the bar towards your forehead by bending your elbows. Keep your upper arms stationary and only move your forearms.
2. Lower the bar until it is just above your forehead or slightly behind it, depending on your range of motion and comfort.
3. Pause briefly at the bottom of the movement.
4. Exhale and extend your arms back to the starting position by contracting your triceps.
5. Ensure your elbows remain tucked in throughout the movement to maximize tricep engagement.

Finishing

• After completing your set, carefully lower the bar back onto the rack or bring it down to your chest and sit up to place it on the floor.
• Stand up slowly to avoid dizziness.