Barbell Lying Triceps Extension Skull Crusher – Video Exercise Guide & Tips

Barbell Lying Triceps Extension Skull Crusher - Video Exercise Guide & Tips

Are you looking for a challenging triceps exercise to add to your workout routine? Look no further than the Barbell Lying Triceps Extension Skull Crusher.

Watch This Exercise Video

This exercise targets your triceps muscles and can help increase strength and size.

In this video exercise guide, we will show you the proper technique and provide helpful tips to maximize your results.

So grab a barbell and get ready to crush those triceps!

Key Takeaways

  • Targets triceps muscles
  • Increases strength and size
  • Builds muscle definition in the upper arm
  • Maximizes triceps engagement

Benefits of the Barbell Lying Triceps Extension Skull Crusher

You will experience significant gains in triceps strength and muscle definition when performing the Barbell Lying Triceps Extension Skull Crusher. This exercise specifically targets the triceps muscles, which are located at the back of your upper arm. By engaging these muscles in a controlled manner, you can build strength and definition in this area.

The primary benefit of the Barbell Lying Triceps Extension Skull Crusher is its effectiveness in isolating and targeting the triceps. This exercise allows you to fully extend your arms, putting maximum tension on the triceps muscles. As a result, you can expect to see increased muscle growth and improved overall triceps strength.

Additionally, the Barbell Lying Triceps Extension Skull Crusher offers variations that can further enhance its benefits. You can use different grip positions, such as an overhand or underhand grip, to emphasize different areas of the triceps. You can also adjust the weight and repetitions to tailor the exercise to your specific goals and fitness level.

Proper Equipment Setup for This Exercise

To properly set up the equipment for this exercise, gather a barbell and position it on a weight bench. Ensure that the weight bench is sturdy and secure. Adjust the height of the bench to a comfortable level for your range of motion. Place the barbell on the bench, making sure it's centered and balanced.

When it comes to barbell setup, there are a few variations you can consider. Firstly, you can use an EZ bar instead of a straight barbell. The EZ bar has a zigzag shape which puts less strain on your wrists and elbows. This can be a good option if you have any joint issues or discomfort. Additionally, you can use different grip widths on the barbell to target different areas of the triceps. A narrow grip will emphasize the long head of the triceps, while a wider grip will target the lateral head.

Now that you have properly set up the equipment, it's time to move on to the step-by-step guide on how to perform the barbell lying triceps extension skull crusher.

Step-By-Step Guide on How to Perform the Barbell Lying Triceps Extension Skull Crusher

To ensure proper form during the barbell lying triceps extension skull crusher, there are a few key tips to keep in mind.

First, make sure to maintain a stable position by keeping your back flat against the bench and your feet planted firmly on the ground.

Secondly, focus on keeping your elbows in line with your shoulders throughout the movement, avoiding any excessive flare.

Lastly, be mindful of the weight you're using and start with a lighter load to master the technique before progressing to heavier weights.

Proper Form Tips

To perform the barbell lying triceps extension skull crusher with proper form, start by lying on a flat bench with a barbell held above your head. Make sure your feet are flat on the ground and your knees are bent.

Lower the barbell towards your forehead by bending your elbows, keeping your upper arms still. Your forearms should be perpendicular to the floor.

Pause briefly at the bottom of the movement, then extend your arms, raising the barbell back up to the starting position. Remember to keep your elbows in and your upper arms stationary throughout the exercise.

This exercise is great for improving triceps strength and can be modified by using dumbbells or an EZ curl bar instead of a barbell.

Common Mistakes to Avoid

Avoid these common mistakes when performing the barbell lying triceps extension skull crusher to ensure a safe and effective workout.

First, avoid using too much weight, as this can put excessive strain on your elbows and increase the risk of injury. Instead, start with a lighter weight and gradually increase it as you become more comfortable with the exercise.

Secondly, make sure to maintain proper form throughout the movement. Keep your elbows tucked in and your upper arms stationary, focusing the movement on your triceps.

Lastly, avoid rushing through the exercise. Take your time to control the movement and feel the contraction in your triceps.

If you find the barbell lying triceps extension skull crusher too challenging or uncomfortable, there are alternative exercises such as dumbbell triceps extensions or triceps pushdowns that can still target your triceps effectively.

Common Mistakes to Avoid During This Exercise

When performing the Barbell Lying Triceps Extension Skull Crusher exercise, it's important to be aware of common mistakes that can hinder your progress.

One common mistake is using improper form. To avoid this, make sure to keep your elbows stationary and close to your head throughout the movement.

Another mistake to watch out for is using too much weight. It's important to start with a weight that you can handle comfortably and gradually increase the weight as you get stronger. Using too much weight can lead to poor form and increase the risk of injury.

Additionally, rushing through the exercise is another common mistake. Take your time and focus on performing each rep with controlled and deliberate movements. This will ensure that you're targeting the triceps effectively and getting the most out of your workout.

By avoiding these common mistakes and maintaining proper form, you can maximize the benefits of the Barbell Lying Triceps Extension Skull Crusher exercise.

Now, let's move on to some tips for increasing intensity and getting the most out of your workout.

Tips for Increasing Intensity and Getting the Most Out of Your Workout

To optimize your workout and increase intensity, focus on incorporating these tips for maximum results.

  • First, consider adding resistance to your exercises. This can be done by using heavier weights, increasing the number of sets and repetitions, or incorporating supersets and drop sets. By challenging your muscles with higher levels of resistance, you can stimulate muscle growth and improve overall strength.
  • Another way to increase intensity is to decrease your rest time between sets. By shortening your rest periods, you keep your heart rate elevated and create a more challenging workout. This can help improve cardiovascular fitness and enhance fat burning.
  • In addition, incorporating compound exercises into your routine can maximize workout intensity. Compound exercises involve multiple muscle groups, allowing you to work more muscles at once. Examples include squats, deadlifts, and bench presses. By engaging more muscles, you can burn more calories and improve overall strength and coordination.
  • Lastly, consider incorporating different workout modifications to keep your routine challenging and prevent plateaus. This can include variations in exercise selection, tempo, and range of motion. By constantly challenging your body in new ways, you can continue to make progress and avoid stagnation.

Safety Precautions and Modifications for Different Fitness Levels

For optimal safety and customization to your fitness level, it's important to consider different modifications and precautions. Here are some safety modifications and progression options to keep in mind when performing the Barbell Lying Triceps Extension Skull Crusher:

  1. Start with proper warm-up: Before diving into any exercise, it's crucial to warm up your muscles to prevent injuries. Perform dynamic stretches and light exercises to increase blood flow and flexibility.
  2. Modify the weight: Adjust the weight of the barbell according to your fitness level. Beginners should start with lighter weights and gradually increase as they become more comfortable and confident with the exercise.
  3. Use a spotter: If you're new to this exercise or are lifting heavy weights, it's advisable to have a spotter to assist you and ensure your safety. They can help you maintain proper form and provide support if needed.

Remember, safety should always be your top priority. Listen to your body, take breaks when necessary, and consult with a fitness professional if you have any concerns or questions.

Frequently Asked Questions

Can I Perform the Barbell Lying Triceps Extension Skull Crusher With Dumbbells Instead of a Barbell?

Yes, you can perform the barbell lying triceps extension skull crusher with dumbbells instead of a barbell.

Using dumbbells as an alternative provides a few benefits. Firstly, it allows for a greater range of motion, targeting the triceps muscles more effectively.

Additionally, using dumbbells helps improve stability and balance during the exercise.

How Many Sets and Repetitions Should I Do for the Barbell Lying Triceps Extension Skull Crusher?

For the barbell lying triceps extension skull crusher, you should start with a weight that challenges you but allows you to maintain proper form. Aim for 3-4 sets of 8-12 repetitions to effectively target and strengthen your triceps. Remember to rest for about 60-90 seconds between each set to allow for recovery.

If you're looking for variations, you can try using dumbbells instead of a barbell or incorporating different grip positions for added challenge.

Can I Do This Exercise if I Have a Shoulder Injury?

If you have a shoulder injury, it's important to modify your exercises to avoid aggravating it. The barbell lying triceps extension skull crusher may not be suitable for you in this case.

However, don't worry! There are alternative triceps exercises that you can do.

Consult with a fitness professional or physical therapist who can guide you on safe modifications and recommend exercises that won't strain your shoulder.

Is It Necessary to Use a Spotter While Performing the Barbell Lying Triceps Extension Skull Crusher?

When performing the barbell lying triceps extension skull crusher, it's important to consider whether or not you should use a spotter. Using a spotter has many advantages, such as providing assistance and ensuring safety during the exercise.

Additionally, for advanced lifters, there are variations of the barbell lying triceps extension skull crusher that can be incorporated to increase the intensity and challenge of the exercise.

Can I Incorporate This Exercise Into My Circuit Training Routine?

Yes, you can definitely incorporate the barbell lying triceps extension skull crusher into your circuit training routine. Adding compound exercises like this one can provide a variety of benefits. It helps to engage multiple muscle groups, increases overall strength and power, and boosts calorie burn.


In conclusion, the Barbell Lying Triceps Extension Skull Crusher is an effective exercise for targeting and strengthening the triceps muscles. By following the proper equipment setup and step-by-step guide, you can perform this exercise correctly and avoid common mistakes.

Additionally, incorporating tips for increasing intensity will help you get the most out of your workout. Remember to prioritize safety and make modifications as needed for your fitness level.

Start incorporating this exercise into your routine for stronger triceps.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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