Lying Tricep Extension: Muscles Worked, How To Do, Form

The lying tricep extension, also known as skull crushers, is a popular exercise for strengthening your tricep muscles. Bodybuilders and athletes have been doing it for a long time.

This effective isolation exercise helps build strength, size, and definition of the arm. Barbell lying tricep extension is a popular type of tricep extension among gym goers and bodybuilders.

However, depending on your comfort and requirements, there are many other ways to do a lying extension to get the most muscle stimulation.

• Dumbbell lying tricep extension
• Cable lying tricep extension
• EZ Bar lying tricep extension

Lying Tricep Extension Muscles Worked

• The lying tricep extension primarily works on the triceps, mainly the long-head tricep.
• The forearm muscles, specifically the brachialis, brachioradialis, and forearm flexor muscles, work as secondary muscles.
• In addition to targeting the tricep, the lying tricep extensions involved several synergist and stabilizer muscles: the Pectoralis Major, Anterior deltoid, lats, and biceps brachii.

How To Do Lying Tricep Extension

• Lie down on a flat bench with your feet planted firmly on the ground.
• Keep your head, upper back, and buttocks are in contact with the bench.
• Pick a weight for the workout, such as dumbbells or a barbell.
• If using a barbell or EZ-curl bar, grip it with an overhand grip slightly wider than shoulder-width apart.
• If using dumbbells, hold them with a neutral grip (palms facing each other).
• Extend your arms directly toward the ceiling, perpendicular to the floor.
• Inhale and slowly bend your elbows to bring the weight down towards your forehead or just above it.
• Pause briefly at the bottom of the movement to feel a stretch in your triceps.
• Exhale and bring your arms back up to the starting position.
• Do 8 to 12 reps, and 3–4 sets.

Tips and Form

• Avoid lowering the weight too close to your face or forehead. This can put too much strain on the elbows and increase the risk of getting hurt.
• The entire movement should be performed slowly and with control, especially when the weight moves behind the head.
• Focus on your breathing. Exhale as you lift the weight back up, and inhale as you lower it down towards your forehead.
• Keep your elbows close to your head and pointing upward.
• Keep your shoulders and upper arms fixed. All the movement should be in your elbows.
• Prevent your elbows from flaring out to maintain proper form.
• Don’t lock your elbows at the top of the movement. This can put stress on your elbows and lead to injury.
• Pause for a moment at the bottom of the movement. This will help you stretch your tricep muscles and improve your workout.
• Start light, add weight gradually, and always keep the movement under full control.
• If using a barbell or EZ-curl bar, grip it with an overhand grip slightly wider than shoulder-width apart. If using dumbbells, hold them with a neutral grip (palms facing each other).

Lying Tricep Extension Variations

You can do a lying tricep extension with dumbbells, cable a standard barbell, or change the bench position.

• If you are new to lying tricep extensions, you may want to make the exercise easier. One way to overcome this issue is to use a lighter weight. Another way is to use dumbbells and cables.
• If you are looking for a more advanced variation to stimulate different muscle fibers in the triceps, you should try the Incline and decline lying tricep extensions.

1. Barbell Lying Tricep Extension

The barbell allows you to lift heavier weights, which leads to greater tricep strength gains and muscle stimulation.

Barbells are easier to use for progressive overload because you can gradually increase the weight. You can also do a lying tricep extension with a different grip and bench position.

• Close-Grip Barbell Lying Tricep Extension
• Wide-Grip..
• Reverse-Grip..
• Incline or Decline Barbell Tricep Extension

How To Do

1. Lie down on a bench with your head close to the edge.
2. Hold a barbell with a shoulder-wide grip and lift it up to your shoulders.
3. First, bend your elbows and stretch your shoulders. Then, stretch your tricep muscles hard.
4. Hold for 1–2 seconds when the barbell is close to your forehead.
5. Exhale as you press the barbell back up to the starting position.

Know More: 7 Best Barbell Triceps Exercises For Mass And Strength

2. Dumbbell Lying Tricep Extension

The dumbbell lying tricep extension allows you to work each arm independently, which helps to correct muscle imbalances and ensure balanced triceps development.

Dumbbells also allow you to adjust your grip and range of motion based on your comfort and flexibility. I enjoy this exercise because it helps to create strong mind muscles and helps to effectively train my triceps.

You can try other variations to keep your workout challenging and effective.

1. Single-Arm or Alternating Dumbbell Tricep Extension
2. Incline and Decline Dumbbell Tricep Extension

How To Do

1. Lie on a flat bench/floor with your feet flat on the floor.
2. Hold two dumbbells in each hand and hold them directly above you.
3. The dumbbells should not touch, and you should use a neutral grip (palms facing each other).
4. Make sure that your upper arms and elbows are still.
5. Then slowly lower the dumbbell behind your head and feel your tricep muscles stretch out.
6. Then, take a pause, squeeze the triceps, and raise the dumbbells back up to the starting position.

Know More: 10 Best Dumbbell Triceps Exercises for Mass & Strength

3. Lying Cable Tricep Extension

Lying cable tricep extension provides constant tension throughout the entire range of motion, unlike other variations of tricep extension that rely on gravity.

The cable machine’s smooth movement pattern can be gentler on the joints, especially the elbows and wrists.

There are also many ways to do it.

• Single-arm cable lying extension
• Rope tricep extension
• Reverse Grip lying tricep extension

How To

1. Position a bench close to a low cable pulley, with the head of the bench nearest to the pulley.
2. Lie on your back (supine) on the bench. Grasp the bar with a shoulder-width pronated (overhand) grip.
3. Hold the bar over your forehead so that your arms are slightly slanted backward, and press it upward until your arms are fully extended.
4. Keep your elbows in, inhale as you flex your elbows, and lower the bar to your forehead.
5. Exhale as you extend your elbows to raise the bar back to the starting position.

4. EZ Bar Lying Tricep Extension

EZ Bar lying triceps extensions are an effective isolation exercise targeting the triceps muscles. This exercise is performed with an EZ barbell, which is a specialized barbell with angled grips in the middle.

The EZ bar’s unique design allows for a more comfortable and ergonomic hand position, reducing strain on the wrists and elbows.

How To Do

1. Lie on a bench with your feet planted on the ground.
2. Grasp the Ez bar with an overhand grip (palms facing down) that is slightly narrower than shoulder-width apart.
3. Slowly lower the EZ bar towards your forehead by bending your elbows.
4. Once you reach the bottom position, pause for a moment.
5. Then, engage your triceps and extend your arms to lift the barbell back to the starting position.

How To Add Them In Your Workout Routines

There are many ways to incorporate tricep extension in your workout routine to build a bigger and stronger tricep.

1. Push Day

Exercise	Sets	Reps	Rest
Barbell Bench Press	4	8-10	60-90s
Incline Dumbbell Press	3	10-12	60-90s
Barbell Lying Tricep Extension	4	10-12	60s
Dumbbell Shoulder Press	3	8-10	60-90s
Cable Flyes	3	12-15	60s
Triceps Pushdown	3	12-15	60s

2. Triceps-Focused Workout

Exercise	Sets	Reps	Rest
Close-Grip Bench Press	4	8-10	60-90s
Dumbbell Lying Tricep Extension	4	8-10	60s
Triceps Dips	3	10-12	60-90s
Overhead Triceps Extensions	3	8-10	60s
Cable Pushdowns	3	12-15	60s

3. Full-Body Workout

Exercise	Sets	Reps	Rest
Squats	4	8-10	90s
Barbell Rows	4	8-10	90s
Ez Bar Lying Tricep Extension	4	10-12	60s
Bench Press	4	8-10	60-90s
Lunges	3	10-12	60-90s
Dumbbell Shoulder Press	3	8-10	90s

References

1. Alves D, Matta T, Oliveira L. Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises. J Spors Med Phys Fitn. 2017;58(9):1247-52. doi:10.23736/s0022-4707.17.06849-9
2. Shuttlewood K, Beazley J, Smith CD. Distal triceps injuries (Including snapping triceps): A systematic review of the literature. World J Orthop. 2017;8(6):507-513. doi:10.5312/wjo.v8.i6.507
3. American Council on Exercise. ACE Study Identifies Best Triceps Exercises.