Barbell Lying Extension

The barbell lying extension, also known as a skullcrusher, is a strength exercise targeting the triceps. It involves lying on a bench and lowering a barbell towards the forehead by bending the elbows, then extending the arms back up.

Quick Facts

How to Do Barbell Lying Extension

Follow these step-by-step instructions to perform Barbell Lying Extension with proper form and technique.

1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
4. Pause for a moment, then extend your arms back up to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Barbell Lying Extension targets helps you integrate it effectively into your training program.

Benefits of Barbell Lying Extension

Incorporating Barbell Lying Extension into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Barbell Lying Extension directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Shoulders, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Barbell Lying Extension build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Barbell Lying Extension safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Barbell Lying Extension, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Barbell Lying Extension, track these metrics during your workouts: