The lying tricep extension barbell, also known as the skull crusher, is a popular exercise for building and toning the triceps muscles. This exercise targets the three heads of the triceps and is an effective way to increase strength and size in this area. In this article, we'll take a closer look at how to perform the lying tricep extension barbell and some tips for getting the most out of this exercise.
How to Perform the Lying Tricep Extension Barbell
To perform the lying tricep extension barbell, you'll need a barbell and a flat bench. Here are the steps:
- Lie down on the bench with your feet flat on the ground and your head at the end of the bench.
- Grasp the barbell with an overhand grip and hold it straight up in the air, with your arms fully extended.
- Slowly lower the barbell towards your forehead, keeping your elbows stationary and your upper arms perpendicular to the ground.
- Pause when the barbell is just above your forehead, then slowly lift it back up to the starting position.
- Repeat for the desired number of repetitions.
It's important to keep your elbows stationary and your upper arms perpendicular to the ground throughout the exercise to target the triceps muscles effectively. You should also use a weight that is challenging but allows you to maintain proper form.
Variations of the Lying Tricep Extension Barbell
There are a few variations of the lying tricep extension barbell that you can try to target different areas of the triceps:
- Narrow grip: Use a narrow grip on the barbell to target the long head of the triceps.
- EZ bar: Use an EZ bar instead of a straight barbell to reduce strain on the wrists and target the triceps more effectively.
- Incline bench: Perform the exercise on an incline bench to target the upper portion of the triceps.
Tips for Getting the Most out of the Lying Tricep Extension Barbell
Here are some tips for getting the most out of the lying tricep extension barbell:
- Warm up properly before starting the exercise to prevent injury.
- Use a spotter if you're lifting heavy weights.
- Focus on keeping your elbows stationary and your upper arms perpendicular to the ground throughout the exercise.
- Breathe out as you lift the weight and breathe in as you lower it.
- Use a weight that is challenging but allows you to maintain proper form.
Conclusion
The lying tricep extension barbell is an effective exercise for building and toning the triceps muscles. By following the steps outlined in this article and incorporating some of the variations and tips, you can get the most out of this exercise and see results in no time.