Barbell Lying Triceps Extension (Skull Crusher) Exercise Guide: How To, Benefits, Muscles Worked, and Variations

The triceps are half your upper arms; however, they don’t get the same amount of love as the biceps. Underdeveloped triceps are among the most common reasons many lifters have tiny guns. If you want sleeve-ripping pythons, you must take your triceps training seriously.

The triceps brachii is the horseshoe-shaped muscle at the back of your upper arms. It comprises three heads — lateral, long, and medial. The barbell lying triceps extensions, also known as skull crushers, train the complete triceps brachii while biasing the long head. 

All triceps exercises train each of the three heads to some extent. However, you can focus on a particular head by adjusting your grip, hand position, and movement patterns. For example, overhead exercises primarily focus on the long triceps head, pushdowns and push-ups on the lateral head, and reverse grip exercises and dips on the medial head. 

The long triceps head is usually the most stubborn posterior upper arm muscle for most people. Plus, most folks do not focus enough on the long triceps head, which aggravates the issue. 

In this article, you’ll learn everything there is to know about the barbell lying triceps extension and how to program it into your training regimen for building triceps that look like a horse kicked you in the back of your upper arm. We will discuss its benefits, correct form, muscles worked, common mistakes, and the best variations and alternatives. So, sit tight and read on. 

What is Barbell Lying Triceps Extension?

The lying barbell tricep extension is an isolation exercise that builds muscle and strength in all three heads of the triceps. It’s a popular exercise, and the biggest benefit is that you can get an intense stretch in the muscle which is great for activating more fibers and promoting hypertrophy.

To perform a skull crusher, lie on a flat bench while holding a barbell. You must keep your upper arms at 90 degrees with the floor throughout the exercise to maximize triceps flexion and engagement. 

Since this isolation exercise involves moving a barbell over your face, it is recommended that you use a moderate weight and focus on contracting your muscles with each rep instead of chasing big weights. Also, you must warm up thoroughly before performing skull crushers to avoid elbow pain and discomfort. 

The skull crusher has several variations that allow you to train your triceps from different angles. Although you must cycle through the exercises to avoid hitting a plateau, you must bias the variations that fit well with your biomechanics. 

Some people find the barbell skull crusher more effective than the dumbbell variation. Alternatively, some lifters prefer performing this exercise on an incline bench instead of a flat surface. Try different variations and alternatives and prioritize the ones that work the best for you. 

How To Do Barbell Lying Triceps Extension

Here is a step-by-step guide on how to perform the barbell lying triceps extension with a picture-perfect form:

Step 1: Lie on a Flat Bench

Sit on a sturdy elevated surface like a flat bench. Grab a barbell with a shoulder-wide overhand grip and position it across your thighs. As you lower your torso toward the bench, boost the bar to your chest level using your legs. 

Your back should be flat against the bench. Pinch your shoulder blades and engage your upper back muscles for stability. Plant your feet flat on the floor under your knees. 

Step 2: Get into the Starting Position

Your arms should be perpendicular to the floor at the starting position. Lock out your elbows. You must keep your upper arms tucked in throughout the exercise for optimal triceps stimulation. Take a deep breath and brace your core. This will be your starting position. 

Step 3: Lower the Barbell

Keeping your elbows pinned, slowly lower the barbell toward your forehead. Once the barbell is a few inches over your forehead, pull back your elbows and continue the elbow flexion until the barbell is behind your crown. You should feel a sick stretch in your triceps at this position. 

Step 4: Extend Your Elbows

Reverse the movement by extending your elbows and bringing the bar over your forehead. From this point, the action should be limited to your elbows. Exhale sharply during the concentrics. Lock out your elbows at the top of the motion and contract your triceps as hard as possible. 

Some people advise against locking out the elbows at static contraction point at the top in hopes of achieving better muscle fiber stimulation. However, there is no scientific evidence to prove that stopping shy of a lock-out improves muscle engagement in this exercise. Plus, fully extending your elbows allows you to better contract your triceps at the top. 

Barbell Lying Triceps Extension Tips:

1. Beginners should drill lowering the barbell to their forehead before following a full range of motion, which involves lowering the bar behind their head. 
2. Avoid using the momentum from lifting the bar from the bottom by using your upper arms to extend your elbows. Briefly pause on the concentrics when the bar is over your head to eliminate momentum. 
3. Pyramid your way up to heavy weights while performing this exercise. Starting with heavy weights can cause elbow pain and discomfort. 
4. Use a neutral grip on this exercise by holding onto a weight plate to engage the medial triceps head along with the long head. 
5. Have a spotter while attempting heavy weights. By having your spotter hand you the weight and take it away, you can ensure that you conserve your energy for the actual working sets. Plus, it significantly reduces your risk of injury. 

Barbell Lying Triceps Extension Programming (Sets & Reps)

The barbell lying triceps extension is one of the best exercises to ensure overall triceps growth. Here is how to program this lift into your workout:

According to a 2021 study, performing three to five reps of eight to 12 reps with 60% to 80% of your one-rep max (1RM) can boost hypertrophy [1]. You must limit your rest duration between sets to 120 seconds for best results. 

Since this exercise requires lifting a barbell over your head, I don’t recommend going heavy on this lift, as it can have deleterious outcomes. Athletes prioritizing strength gains, such as powerlifters, strongmen, and Olympic weightlifters, should use this as an accessory lift. 

Lifters trying to improve their muscular endurance should perform north of 15 reps on this exercise with 60 percent of their 1RM. Endurance athletes must adhere to the same rest durations as lifters training for hypertrophy. 

Muscles Worked During Barbell Lying Triceps Extension

The barbell skull crusher works the following muscles:

Triceps

The triceps brachii, commonly knowns as the triceps, is the primary target muscle in the barbell lying triceps extension. It is located at the back of your upper arm and is responsible for extending the elbow joint. The skull crushers work all three heads of the triceps, but it biases the long head. This exercise improves the triceps’ strength, size, and muscle definition. 

Secondary Muscles

Since the barbell lying triceps extensions involves holding a barbell overhead, it leads to secondary muscle involvement to stabilize the lift. Here are the muscles involved:

• Shoulders: Holding the upper arms in place throughout the exercise will call upon your shoulder stabilizer muscles. 
• Core and Lats: You might experience core and latissimus dorsi engagement while going heavy on the barbell skull crusher, as the weight will pull on these muscles when the bar is at the bottom of the movement. 

Benefits of Barbell Lying Triceps Extension

Given below are the benefits of adding the barbell lying triceps extension to your exercise regimen:

Bigger and Stronger Triceps

Performing eight to 12 reps of the barbell skull crusher for three to five reps can promote hypertrophy. Plus, bigger muscles are stronger muscles. This exercise also improves your overall arm proportions and aesthetics. 

Targets the Long Triceps Head

As the long triceps head is on the inner side of the back of your upper arm, it receives little stimulation in the pressing and press-down exercises. The overhead position of the barbell skull crushers allows you to target the long triceps head. You must follow a full range of motion to get the best bang for your buck. 

Isolates the Triceps

Since you must lie on a flat bench while performing this isolation exercise and keep your elbows pinned, it removes the possibility of using momentum to lift the weights, helping you achieve better muscle stimulation and biasing hypertrophy. 

Improves Lockout Strength

Although bodybuilders perform triceps exercises to improve their physique aesthetics, other strength sports athletes, such as powerlifters, Olympic weightlifters, strongmen, and CrossFitters, do them to boost their lockout strength. 

Barbell lying triceps extensions can help build stronger triceps, which can help an athlete lockout heavy weights on pressing movements, such as the clean and jerk, bench press, overhead press, and Viking press. 

Better Elbow Health

Doing the barbell skull crusher can help improve your elbow health. You must progressively increase the weight on the bar to build stronger joints. That said, you must consult your physician before starting any training regimen if you are dealing with any health issues. 

Common Mistakes While Performing Barbell Lying Triceps Extension

You must avoid committing the following errors to get the best bang for your buck from this exercise and reduce your risk of injury: 

Bending Your Wrists

Your wrists should be in a straight line with your forearms while performing the barbell skull crushers. Bending your wrists can lead to sprains and injuries, especially while lifting heavy. Wrist wraps can secure your joints during this exercise. 

Moving Your Upper Arms Excessively

Although this exercise involves slight upper arm movement at the bottom of the range of motion, you shouldn’t overdo it and use it to generate momentum. Avoid lowering the bar behind your head if you notice excessive upper arm movement. 

Flaring Your Elbows

A little elbow flaring is acceptable while doing the barbell lying triceps extension. However, your upper arms shouldn’t separate too much as it can remove the tension from your triceps. 

Going Too Heavy

Not only does lifting too heavy on this exercise significantly increase your risk of injury, but it will also restrict your range of motion, leading to suboptimal muscle stimulation. People that lift too heavy are also more likely to use momentum. 

Overarching Your Back

Your back should be flat against the pad throughout the exercise. Overarching your back leads to greater lat and core engagement and removes tension from your triceps. That said, a little arch in the lower back is acceptable. 

Loose Grip

You must have a full grip on the bar while performing this exercise. You cannot squeeze the barbell hard enough during the lift while holding it with a false (thumbless) grip, limiting force generation. Plus, it increases your risk of injury as the bar is more likely to slip out of your hands. 

Variations of Barbell Lying Triceps Extension

Here are some barbell skull crusher variations to unlock new gains:

Dumbbell Lying Triceps Extension

Using dumbbells can improve target muscle engagement as it allows you to change your wrist position throughout the range of motion. 

Steps:

1. Lie supine on a flat bench while holding a dumbbell in each hand. 
2. Your arms should be perpendicular to the floor. Lock out your elbows at this position. 
3. While keeping your elbows pinned, slowly lower the dumbbells to the sides of your head. 
4. Return the dumbbell to the starting position. 
5. Repeat for recommended reps. 

Check out our complete dumbbell lying triceps extension guide!

Incline or Decline Lying Triceps Extension

This lying triceps extension variation involves performing this exercise on an incline or decline bench. The incline variation leads to greater stimulation at the bottom of the triceps, whereas the decline skull crushers put more tension on the upper end. You could use either a barbell or dumbbells for this exercise.

Check out our complete decline lying triceps extension guide!

Floor Triceps Extension

The floor triceps extension is an incredibly effective skull crusher variation for people who want to lift heavy on this exercise. Since the bar rests on the ground at the bottom, it limits the risk of injury. Furthermore, a stable surface allows you to lift heavy weight on the concentrics. 

Steps:

1. Lie on your back on the floor. Bend your knees and place your feet on the ground. 
2. Grab a barbell with an overhand grip at shoulder width. Your arms should be fully extended at 90 degrees with your torso. 
3. Keeping your elbows pinned, lower the bar until it touches the floor. Pause for a second.
4. Return to the starting position. 
5. Rinse and repeat.

Alternatives of Barbell Lying Triceps Extension

Use the following barbell lying triceps extension alternatives to ignite muscle tissue growth and add variety to your workouts:

Overhead Dumbbell Extension

Like skull crushers, this exercise works the entire triceps brachii while biasing the long head. 

Steps:

1. Stand upright with a shoulder-wide stance while holding a dumbbell in your right hand. 
2. Raise your right arm overhead so it is perpendicular to the floor. 
3. Place your left hand on your midsection for stability. 
4. Keeping your right elbow pinned, lower the dumbbell until it touches the back of your neck. 
5. Return to the starting position. 
6. Repeat for recommended reps before switching sides. 

Check out our complete overhead triceps extension guide!

Overhead Cable Triceps Extension

Using cables allows you to maintain constant tension on your triceps throughout the range of motion. 

Steps:

1. Set the cable pulley at the lowest setting and attach a straight bar. 
2. Hold the bar with an overhand grip and turn your back toward the pulley machine while raising your arms overhead. 
3. Keeping your upper arms close to your ears, extend your arms straight. 
4. Pause and contract your triceps. 
5. Rinse and repeat. 

Check out our complete overhead cable triceps extension guide!

Close-Grip Bench Press

The close-grip bench press is a compound exercise that can help build bigger and stronger triceps. This exercise focuses on the medial and long triceps heads. 

Steps:

1. Lie on your back on a flat bench. Plant your feet flat on the floor.
2. Grab a barbell just outside your chest width. 
3. Unrack the bar and hold it over your chest so your arms are perpendicular to the floor. 
4. Lower the bar to your chest by bending your elbows.
5. Explode back to the starting position.
6. Repeat for recommended reps.  

Check out our complete close-grip bench press guide!

Frequently Asked Questions

Is the barbell lying triceps extension and skull crusher the same exercise?

Yes, the barbell lying triceps extension and skull crusher are the same exercise. Some people limit the range of motion of this exercise while performing the ‘skull crusher’ and reverse the bar when it is above their forehead. However, these lifters leave gains on the table by restricting the ROM. Bringing the bar behind your head leads to greater triceps muscle fiber engagement. 

Should you continue doing barbell lying triceps extension if it causes elbow pain?

A little elbow discomfort and pain are expected while performing the barbell skull crusher, especially while lifting relatively heavy. However, the pain shouldn’t be excruciating. Discontinue your workout if you experience severe pain while performing this exercise and seek medical attention. 

Which is more effective? Skull crushers with a barbell or dumbbells?

Most people can achieve a better range of motion on the lying triceps extension while using dumbbells, leading to better muscle fiber engagement. That said, you shouldn’t choose one variation over the other. Both lifts should be a part of your exercise arsenal. Switch between them to ensure overall arm development. 

Can I build horseshoe triceps without doing the barbell lying triceps extension?

Absolutely. No exercise is irreplaceable in a training regimen. You can use the barbell skull crusher alternatives listed in this article to build thick triceps. However, the barbell lying triceps extension is an incredibly effective triceps exercise to train the triceps brachii and bias the long triceps head, and it should be a part of your training regime. 

Wrapping Up

The barbell lying triceps extension is a godsend for bodybuilders who want to build bigger and stronger triceps but are tired of endless presses, pushdowns, and dips. This exercise improves your upper arm aesthetics by focusing on the long triceps head, which is a lagging muscle for most lifters. 

You now know everything there is to learn about skull crushers to build horseshoe triceps. Use the variations and alternatives listed in this article to keep your triceps workouts from going stale. So, what are you waiting for? Lift that barbell and crush some skulls. Best of luck!

References

1. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.

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