Lying Tricep Extensions: How To

The lying tricep extension, also known as the skullcrusher is one of the most well known moves for its isolated tricep movement. Lying tricep extensions also increase your muscle mass in your shoulders, chest and forearms. There is a range of different ways in which you can carry out this exercise. For example, you can use a cable bar, dumbbells or a pulley.  For this example we will assume you’re doing this bench style!

5 Steps to a Perfect Lying Tricep Extension

Step 1: Get into position, remember that you should be holding the bar above your face and you should be using an overhand grip, with your wrists turned in slightly for better grip. Your hands should be about 8 – 10 inches away from each other, (the distance is subject to your size, therefore, make sure it feels comfortable). As a big note of caution make sure you have a spotter, this move is not known as the skullcrusher for nothing, seriously.

Step 2: Brace your core and lower the bar slowly behind your head. When doing this you should not be moving your upper arms and shoulders. Make sure you pull the weight downward until it is right behind your head. (Note: Ensure your spotter is still paying attention).

Step 3: Try to squeeze your triceps as you reach your limit, remember not to lock your elbows as you rise as this can do a lot a lot of damage and will only lessen the potential muscle gains you’re trying to accomplish.

Step 4: Avoid arching and try to keep your upper arms in the same position throughout the extension. Although you may feel like your form is unimportant and simply being able to lift the weight improves your muscle, your wrong. When doing such movements you need to be cautious of causing muscle strain (the wrong kind) and damage.

Step 5: Repeat the before mentioned steps until you either reach you target amount or until you can no longer lift that weight any more. If you are trying to do as many reps as you can, then make sure you make a note of how many you managed to use as a record to show your improvement.

Bonus

As earlier mentioned you can use a range of different weights to do this, a safer option when alone is to use dumbbells. But, as with all heavy weights remotely close to your body you should always ensure you have a spotter on hand.

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