Barbell Lying Triceps Extension Skull-Crusher

Barbell Lying Triceps Extension (Skull Crusher)

Positioning:

1. Setup: Place a flat bench in a stable area. Ensure the barbell is within reach.
2. Starting Position: Lie flat on your back on the bench. Position your head at one end and your feet flat on the ground or on the bench for stability.
3. Grip: Grasp the barbell with an overhand grip (palms facing your feet), placing your hands shoulder-width apart.
4. Arm Position: Extend your arms straight up over your chest. Your elbows should be locked out, and the bar should be above your forehead.

Movement:

1. Lowering Phase: Slowly lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary, and only allow your forearms to move.
- Ensure your elbows remain close to your head throughout the movement.
2. Bottom Position: Lower the bar until it is just above your forehead (or until you feel a comfortable stretch in your triceps).
3. Lifting Phase: Press the barbell back to the starting position by extending your elbows. Focus on engaging your triceps to lift the weight.
4. Repetitions: Perform the desired number of repetitions, ensuring to maintain controlled movements.

Tips:

- Keep your core engaged to maintain stability during the exercise.
- Avoid using momentum; the movement should be slow and controlled to maximize tricep engagement.
- If you’re new to this exercise, start with a lighter weight to perfect your form before increasing the load.