LYING TRICEP EXTENSION
Lying tricep extensions are an effective triceps strengthening exercise that improves long head stretching by fixing the elbows
The lying tricep extension (also known as the skull crusher) is an exercise performed by lying on a bench and lowering a barbell or EZ-bar toward your head and then extending your arms. It focuses on developing the entire triceps complex, particularly the long head. By using the elbows as a fixed axis, it delivers intense resistance to the triceps, and you can adjust the focus on different triceps heads by varying where you lower the bar. Because it can be taxing on the elbow joints, precise trajectory and controlled speed are essential.
- Primary muscles
- Triceps Brachii (Long Head)
- Secondary muscles
- Anterior Deltoid · Forearms
- Difficulty
- Intermediate
- Movement type
- Elbow Extension
Do I have to lower the bar all the way to my forehead?
Lowering near the forehead is standard, but if your shoulder mobility allows, lowering behind the head can further stimulate the long head.
STEP BY STEP
4 Steps for One Complete Rep
- 1
Lie on a bench and grip the bar
Lie on a flat bench and grip the barbell or EZ-bar slightly narrower than shoulder-width. Extend your arms straight over your chest to prepare.
- 2
Lower by bending the elbows
While keeping your elbows fixed, slowly lower the bar toward your forehead or the crown of your head. Maintain your upper arms either vertical to the floor or tilted slightly toward your head.
- 3
Feel the triceps stretch
Lower the bar until it is just above your head, feeling a full stretch in the triceps.
- 4
Extend elbows to push up
Use the power of your triceps to extend your elbows and return to the starting position. Ensure your elbows do not flare out to the sides.
SKULL CRUSHER VARIATIONS
Forehead vs. Crown: Targeting Differences
Lowering the bar toward your forehead places more load on the lateral and medial heads of the triceps, representing the classic 'skull crusher' form. Conversely, lowering the bar past the crown of your head further stretches the long head, which is beneficial for building overall arm thickness.
To reduce elbow pain, try starting with your arms tilted about 15 to 30 degrees toward your head rather than perfectly vertical. This maintains constant tension on the triceps throughout the movement and reduces direct compression on the elbow joint. Using an EZ-bar is highly recommended as it reduces strain on the wrists.
RANGE, LOAD & TEMPO
Choose a range and load that keep the Lying Tricep Extension repeatable
The useful range of motion ends before your torso or working joints have to change position to move the load. Keep the triceps brachii (long head) producing the movement while the anterior deltoid · forearms support the same alignment from the first repetition to the last.
Use a controlled lowering phase of about two to three seconds and avoid bouncing through the transition. If the final repetitions become shorter, faster, or visibly different from the first, reduce the load or stop the set before technique breaks down.
Key point: Progress the Lying Tricep Extension only after every repetition follows the same path without joint pain.
TROUBLESHOOTING
Fix the cause of a mistake, not just its appearance
Elbow flaring
- What you see
- Elbows spreading outward as you lower the bar.
- Likely cause
- Lack of triceps strength or using excessive weight.
- How to correct it
- Focus on keeping your elbows tucked in toward each other and check your alignment in a mirror.
Excessive momentum
- What you see
- Using the legs or shoulders to jerk the weight back up.
- Likely cause
- Obsessing over weight at the expense of isolation.
- How to correct it
- Fix all joints except the elbows and focus solely on the contraction of the target muscle.
REGRESSION & PROGRESSION
Match the difficulty before adding load
Dumbbell Lying Extension
Use dumbbells to allow for natural wrist rotation and to correct bilateral imbalances.
Incline Lying Extension
Perform the movement on an incline bench to improve the stretch on the long head of the triceps.
BEGINNER PROGRAM
A practical starting framework
Lying tricep extensions are a useful exercise for filling out the back of the arm. Prioritize elbow stability above all else.
Frequency
2 times per week
Recommended as the primary isolation movement in a triceps routine.
Volume
3-4 sets of 10-12 reps
Avoid very low rep ranges with heavy weights to protect elbow health.
- Using an EZ-bar provides a more comfortable wrist angle and helps prevent injury.
- Lower the weight slowly over 3 seconds to control the eccentric phase.
- Inhale on the way down and exhale as you push up.
Frequently asked questions
My elbows always hurt; is there a solution?
Lower the weight and slow down your tempo. Also, starting with your arms tilted slightly toward your head can reduce elbow strain.
