- 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.
