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Barbell Lying Back Of The Head Tricep Extension animation

How to do the Barbell Lying Back Of The Head Tricep Extension

TricepsBarbellIntermediate

The barbell lying tricep extension, known as the skull crusher, is one of the most effective mass-builders for the long head of the triceps due to the deep stretch it creates under load. Master this movement and you will build the dense, horseshoe tricep development that defines elite upper-arm strength.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Lie flat on a bench, grip the barbell with a shoulder-width overhand grip, and press it directly above your chest with locked-out elbows.
  2. Keeping your upper arms vertical and stationary, hinge only at the elbows to lower the bar in a controlled arc toward the top of your forehead or just behind your head.
  3. Pause briefly at the bottom when you feel maximum stretch in the long head of the triceps, then drive the bar back up by forcefully extending the elbows.
  4. Fully lock out at the top without letting your shoulders shift or your elbows flare, then immediately initiate the next controlled rep.

Common mistakes

  • Allowing the upper arms to drift forward as the bar lowers, which shifts stress off the triceps and onto the shoulders — keep your upper arms perpendicular to the floor throughout the entire set.
  • Using too wide or too narrow a grip, which places unnecessary torque on the wrists and elbows — set your grip exactly at shoulder width and keep wrists neutral.
  • Lowering the bar too fast and losing control at the bottom, risking elbow joint stress — use a 2 to 3 second eccentric tempo to stay in command of the load at all times.

Pro tip — On every rep, consciously think about driving your elbows toward each other slightly as you extend — this internal cue activates the medial head and helps lock out more powerfully while keeping the bar path precise and elbows from flaring.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying Extension
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