Which muscles do barbell lying triceps extensions work?

The barbell lying triceps extension primarily targets the triceps, focusing on all three heads of the muscle. Secondary engagement occurs in the shoulders and forearms for stability during the lift.

What equipment do I need for skull crushers, and are there alternatives?

Skull crushers are typically performed with a flat bench and a barbell. You can also use an EZ curl bar, dumbbells, or even resistance bands to reduce strain on the wrists or accommodate different setups.

Is the barbell lying triceps extension suitable for beginners?

Beginners can perform this exercise with very light weights to learn proper form before progressing. It's essential to control the bar path and maintain stable elbows to avoid unnecessary wrist or shoulder stress.

What are common mistakes to avoid when doing skull crushers?

Common errors include flaring the elbows out, using excessive weight, and moving the upper arms during the lift. To prevent injury, keep the upper arms fixed, use a controlled tempo, and avoid locking out aggressively at the top.

How many sets and reps should I do for triceps extensions?

For general strength and muscle growth, aim for 3–4 sets of 8–12 reps using a weight that challenges you without compromising form. Beginners may start with 2–3 lighter sets to build technique.

Are skull crushers safe for the elbows and shoulders?

When done with proper form and reasonable weight, skull crushers are safe for the elbows and shoulders. Avoid overextending at the elbow and keep movements controlled to reduce joint strain.

What variations of triceps extensions can I try?

You can perform skull crushers with an EZ curl bar for wrist comfort, with dumbbells for a greater range of motion, or on an incline bench to shift the angle of resistance. Cable machine extensions are also a joint-friendly alternative.

Barbell Lying Triceps Extension (Skull Crusher)

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Equipment Required

Bench

Barbell

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench holding a barbell above your chest with straight arms and an overhand grip. Keeping your elbows still, lower the barbell toward your forehead by bending your elbows, then press it back up to the starting position. Keep your upper arms perpendicular to the bench throughout the movement.

Step-by-Step Instructions

Lie flat on a bench with your feet firmly planted on the ground for stability. Hold a barbell with both hands using an overhand grip (palms facing forward) and extend your arms so the barbell is directly above your chest.
Keep your elbows stationary and slowly lower the barbell towards your forehead by bending your elbows. Ensure that your upper arms remain perpendicular to the bench throughout the movement.
Stop the barbell just before it touches your forehead or slightly above it, maintaining control of the weight.
Push the barbell back to the starting position by extending your elbows, engaging your triceps throughout the movement.
Repeat for the desired number of repetitions, maintaining proper form and control.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Lying Back of the Head Tricep Extension

Triceps

Bench • Barbell

Barbell Decline Close-Grip to Skull Press

Triceps

Bench • Barbell

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Triceps

Bench • EZ Bar

Frequently Asked Questions

Which muscles do barbell lying triceps extensions work?: The barbell lying triceps extension primarily targets the triceps, focusing on all three heads of the muscle. Secondary engagement occurs in the shoulders and forearms for stability during the lift.
What equipment do I need for skull crushers, and are there alternatives?: Skull crushers are typically performed with a flat bench and a barbell. You can also use an EZ curl bar, dumbbells, or even resistance bands to reduce strain on the wrists or accommodate different setups.
Is the barbell lying triceps extension suitable for beginners?: Beginners can perform this exercise with very light weights to learn proper form before progressing. It's essential to control the bar path and maintain stable elbows to avoid unnecessary wrist or shoulder stress.
What are common mistakes to avoid when doing skull crushers?: Common errors include flaring the elbows out, using excessive weight, and moving the upper arms during the lift. To prevent injury, keep the upper arms fixed, use a controlled tempo, and avoid locking out aggressively at the top.
How many sets and reps should I do for triceps extensions?: For general strength and muscle growth, aim for 3–4 sets of 8–12 reps using a weight that challenges you without compromising form. Beginners may start with 2–3 lighter sets to build technique.
Are skull crushers safe for the elbows and shoulders?: When done with proper form and reasonable weight, skull crushers are safe for the elbows and shoulders. Avoid overextending at the elbow and keep movements controlled to reduce joint strain.
What variations of triceps extensions can I try?: You can perform skull crushers with an EZ curl bar for wrist comfort, with dumbbells for a greater range of motion, or on an incline bench to shift the angle of resistance. Cable machine extensions are also a joint-friendly alternative.