Lying Tricep Extensions


lying triceps extensions (skull crushers)
Exercise Profile

Primary Muscle Group(s): Triceps

Secondary Muscle Group(s): Shoulders (Front), Chest


Exercise Instructions

1. Grasp a barbell or an E-Z curl bar using an overhand grip with hands less than shoulder width apart.

2. On a flat bench, lie on your back with your feet firmly planted on the ground and your back flat against the bench.

3. The bar should be should be directly over your head and your arms fully extended.

4. Keeping your upper arms straight and fixed, slowly bend your elbows and lower the bar to your forehead. You should be almost touching your forehead.

5. Using your triceps, push the weight back up to the starting position. Repeat the movement. Keep your elbows in at all times.

6. When your finished the movement, you can either sit up with the weight or drop it to the floor while you are lying on the bench. It will take a little practise but you'll get it.

Description

The lying triceps is a compound movement that is considered a triceps mass builder. Often called "skull crushers", this exercise uses the triceps as the primary muscle group. Secondary muscle groups include the front shoulders, and chest.

This exercise can be done with a barbell, or a EZ curl bar, or with dumbbells.

To get the most from this exercise, make sure your elbows are back a bit, and stationary. Your elbows shouldn't move throughout the entire movement. Keep your feet planted firmly on the ground and keep your head and butt on the bench.

Press play to view an instructional video on how to properly perform the lying triceps extension.



Need to gain 10 pounds of muscle and get ripped FAST?

Kyle Leon has helped thousands of people just like you get big, lean and ripped in a short period of time. He offers a 9 week muscle building / get ripped system that I highly recommend. I've purchased and used his system and it is one of the better systems out there. Here's why it works - It uses your own body type to create a truly unique muscle building system. The system uses:

  • Body type;
  • Gender;
  • Age;
  • Metabolism; And
  • Activity levels

To produce a 9 week muscle building course that includes a weight training program and custom nutrition system. I've actually purchased and used the program myself. You can read my review of this program at:

Kyle Leon Muscle Maximizer Review

Also check out his video and he explains the 3 things that you MUST avoid if you want to build muscle and get ripped. Check it out here.


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Exercise Database > Triceps Exercises