Skull crusher with barbell
The barbell lying triceps extension (skull crusher) is a powerhouse exercise that hones the triceps, crucial for upper body strength. By isolating the triceps, it effectively enhances muscle size and strength, benefiting athletes in sports requiring strong push movements. Besides triceps, it engages the shoulders and core for stability. Ideal for boosting overall pressing power, it complements other compound lifts like the bench press, making it invaluable for athletes seeking superior performance and muscle balance.
| Primary muscle group: | Arms |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
22kg
Avg. weight
49lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Lie on your back on a flat bench.
- 2Dismount the barbell using a shoulder-width, overhand grip and hold it above your forehead with arms slightly slanted backwards.
- 3Inhale and lower the barbell toward your forehead in a smooth, semicircular motion by bending your elbows, keeping your upper arms still.
- 4Exhale and push the barbell back up to the starting position by extending your elbows.
- 5Repeat for the prescribed number of repetitions.
Tips & Tricks
Grip and Bar Control: Ensure a firm grip on the barbell throughout the exercise. A secure grip helps in maintaining better control and stability, which is crucial for both performance and safety.
Elbow Position: Keep your elbows stationary and pointed towards the ceiling. Allowing your elbows to flare out will reduce the effectiveness of the exercise and put unnecessary strain on your joints.
Controlled Movement: Focus on a slow and controlled descent of the barbell. Fast movements can increase the risk of injury and reduce the isolation on your triceps.
Range of Motion: Lower the barbell until it’s just above your forehead or slightly behind your head. Ensure you do not go too far down to avoid unnecessary strain on your elbows.
Wrist Position: Keep your wrists straight and avoid letting them bend backward, which can put additional pressure on the joint and lead to discomfort or injury.
Breathing: Exhale as you press the weight back up and inhale as you lower the barbell down. Proper breathing can help maintain stability and performance.
Spotter: If lifting heavy, consider having a spotter to ensure safety, especially when reaching the point of muscle fatigue.
Consistent Tension: Keep constant tension on your triceps throughout the entire movement. Avoid locking your elbows at the top to maintain tension.
Weight Selection: Start with a moderate weight that allows you to complete your desired number of reps with good form. As you become more comfortable with the movement, gradually increase the weight.
Exercise Pairing: Pair skull crushers with other triceps exercises like tricep pushdowns or dips for a more comprehensive triceps workout.
Track in the Blaze App
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