Exercise overview

• Exercise name: EZ Barbell Lying Triceps Extension (also known as Skull Crusher)

• Equipment: EZ curl bar, flat bench

• Category: Isolation strength exercise

• Main purpose: Target the triceps brachii, especially the long head, through controlled elbow extension while lying flat on a bench, fostering muscle size, strength, and definition.

Target muscle groups

• Primary: Triceps brachii (all three heads: long, lateral, and medial)

• Secondary:

  • Forearms (stabilization)

  • Anconeus (elbow stabilizer)

Setup and starting position

• Lie flat on a bench with feet firmly planted on the floor.

• Grip the EZ bar with a narrow overhand grip (palms facing forward), hands about shoulder-width apart.

• Extend your arms straight above your chest with elbows locked or slightly soft.

• Keep your head, upper back, and glutes in contact with the bench, core engaged for spinal support.

Step-by-step instructions

1. Starting position

• Hold the EZ bar straight above your chest with elbows locked, hands gripping the angled sections of the bar for wrist comfort.

2. Lowering phase (eccentric)

• Inhale and slowly bend your elbows, lowering the bar towards your forehead or just behind your head in a controlled arc.

• Keep elbows stationary and close to your head, with no flaring out.

• Lower the bar until you feel a full but comfortable stretch in your triceps.

3. Lifting phase (concentric)

• Exhale and extend your elbows to raise the bar back to the starting position, squeezing the triceps at the top without locking the elbows harshly.

4. Repetitions and sets

• For hypertrophy: 3–4 sets of 8–12 reps with controlled tempo.

• For strength: 3–5 sets of 6–8 reps with heavier weight and longer rest periods.

• Use a spotter when lifting heavy to ensure safety.

Key technique tips

• Keep elbows tucked and fixed in position to maximize triceps engagement and prevent shoulder involvement.

• Control the descent of the bar to maintain tension and protect the elbows and shoulders.

• Use the angled grip of the EZ bar for wrist comfort and reduced joint stress compared to a straight bar.

• Avoid flaring elbows outward; they should point toward the ceiling.

• Maintain full range of motion with smooth, controlled movement; avoid bouncing or jerking the bar.

Common mistakes to avoid

• Allowing elbows to drift or flare out, reducing triceps activation and stressing joints.

• Using excessive weight leading to compromised form and potential injury.

• Arching the lower back excessively; maintain core engagement and neutral spine.

• Locking out elbows aggressively at the top, causing joint strain.

• Dropping the bar too quickly, losing muscle tension and risking injury.

Variations and regressions

• Lowering bar to forehead versus behind the head for slight variation in triceps stretch and activation.

• Dumbbell lying triceps extension for unilateral focus and greater freedom of wrist movement.

• Decline bench lying triceps extension for increased range of motion.

• Use of a spotter for heavy lifts or safety.