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How to do the Barbell Lying Close Grip Triceps Extension

TricepsBarbellIntermediate

The barbell lying close-grip triceps extension, often called the skull crusher, is one of the most direct and effective tools for building thick, powerful triceps across all three heads. Master the mechanics here and you hold the key to serious upper-arm development that transfers directly to every pressing movement you train.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Lie flat on a bench, plant your feet firmly on the floor, and grip the barbell with hands 6 to 8 inches apart using an overhand grip, arms locked out directly over your chest.
  2. Keeping your upper arms completely stationary and perpendicular to the floor, hinge only at the elbows and lower the bar in a controlled arc toward your forehead or just behind it.
  3. Pause briefly at the bottom without letting the elbows flare wide, then drive the bar back up by forcefully contracting the triceps until your arms are fully extended.
  4. Reset your brace and repeat for the target reps, maintaining upper-arm position and a smooth tempo throughout every single rep.

Common mistakes

  • Letting the elbows flare outward as the bar descends, which shifts load away from the triceps and stresses the joints — actively squeeze the elbows inward toward the midline throughout the movement.
  • Using the shoulders to assist the lift by rocking the upper arms forward and back, which turns this into a hybrid press rather than a pure triceps extension — lock the upper arms vertical and move only from the elbow.
  • Lowering the bar too fast and losing tension at the bottom, leading to a sloppy bounce off the forehead — use a deliberate 2 to 3 second eccentric and maintain muscle tension throughout the entire range.

Pro tip — At the top of each rep, think about pushing your knuckles toward the ceiling rather than simply straightening your arms — this subtle cue promotes full elbow lockout and maximizes the squeeze in the long head of the triceps where most people leave gains on the table.

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 ExtensionBarbell Lying ExtensionBarbell Seated Overhead Triceps ExtensionBarbell Seated Overhead Triceps Extension
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