Exercise guide
Barbell Lying Triceps Extension Skull Crusher
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
This isolation exercise targets all three heads of the triceps, particularly the long head, by providing a deep stretch under load. It is highly effective for building triceps mass and improving lockout strength in pressing movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your feet firmly planted on the floor for stability.
- Grip the barbell with an overhand grip, hands shoulder-width apart.
- Press the bar directly over your chest with arms fully extended.
- Slightly tilt your upper arms back toward your head (about 15 degrees) to maintain constant tension on the triceps.
How to do it
- Inhale and slowly lower the bar by bending only at the elbows until it is just above your forehead or slightly behind the top of your head.
- Keep your upper arms stationary and elbows tucked in throughout the descent, using a 2-3 second tempo.
- Exhale and use your triceps to extend your arms back to the starting position, stopping just short of a vertical arm angle.
- Maintain a controlled, rhythmic pace, focusing on the contraction at the top of the movement.
Form checklist
- Keep elbows tucked in; do not let them flare out to the sides.
- Ensure the upper arms remain fixed and do not swing back and forth during the rep.
- Maintain a neutral wrist position to avoid joint strain.
- Keep your lower back stable and avoid excessive arching off the bench.
Pro tips
- Lowering the bar slightly behind your head rather than to your forehead increases the stretch on the long head of the triceps.
- Focus on 'squeezing' the bar to increase neural drive and stability in the elbow joint.
- Stop the upward movement just before the bar is directly over your shoulders to keep the triceps under load.
Make it harder
- Perform the exercise on a decline bench to increase the range of motion and tension at the bottom of the lift.
- Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the barbell lying triceps extension skull crusher work?
- The barbell lying triceps extension skull crusher primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the barbell lying triceps extension skull crusher?
- The barbell lying triceps extension skull crusher uses barbell.
- Is the barbell lying triceps extension skull crusher good for beginners?
- The barbell lying triceps extension skull crusher is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.