Home / Esercizi / Barbell Lying Close Grip Triceps Extension
Barbell Lying Close Grip Triceps Extension animation

Come eseguire: 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.

Aggiungi al mio piano personalizzato →

Muscoli coinvolti

Primari
Triceps
Secondari
Front deltsChest

Passo per passo

  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.

Errori comuni

  • 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.

Consiglio pro — 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.

Serie e ripetizioni per obiettivo

Massa muscolare3–4 sets × 10–15 reps
Più forza3–4 sets × 6–8 reps
Dimagrire / tonificare3 sets × 12–20 reps

Riposo: 60–90 sec between sets.

Altri esercizi per Triceps

Distensione su Panca con Bilanciere Presa StrettaDistensione su Panca con Bilanciere Presa StrettaBilanciere Decline Close Grip in Skull PressBilanciere Decline Close Grip in Skull PressDistensione su panca inclinata con bilanciere e presa supinaDistensione su panca inclinata con bilanciere e presa supinaPanca piana con bilanciere presa strettaPanca piana con bilanciere presa strettaEstensione con bilanciere da sdraiatiEstensione con bilanciere da sdraiatiEstensione Tricipiti Sopra la Testa con Bilanciere da SedutiEstensione Tricipiti Sopra la Testa con Bilanciere da Seduti
Lo vuoi in un piano completo?2fit4u trasforma esercizi come questo nel tuo programma settimanale personalizzato — inizi gratis.
Crea il mio piano gratuito →