Arms / Intermediate / Isolation (single joint)

Lying Barbell Triceps Extension

A flat-bench barbell extension, also called a skull crusher, that isolates the triceps.

At a glance

Primary

Triceps

Secondary

Forearms & grip

Equipment

Barbell, Bench

Movement pattern

Elbow extension

Level

Intermediate

Type

Arms, Isolation (single joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench holding a barbell or EZ bar with a narrow overhand grip.
2. Press the bar up over your shoulders with arms straight.
3. Keeping the upper arms still, bend the elbows to lower the bar toward your forehead.
4. Extend the elbows to return to the start.

Tips

• Keep the elbows pointed at the ceiling.
• Lower under control.

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