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Lying Tricep Extension Exercise

Essential Exercise

Lying triceps extensions, also known as skull crushers, is one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from your elbow all the way to your lats.

The Tricep Muscle

How to perform The Lying Tricep Extension:

  1. Grab a workout bar with an overhand grip, your palms angled toward each other.
  2. Lie on a flat bench and hold the bar with straight arms over your head.
  3. Moving only from the elbows, slowly lower the bar back beyond your forehead.
  4. Pause, and then lift the bar to the starting position.

Lying Tricep Extension

Skull Crushers

You can also perform a lying tricep extension from the floor. These are often referred to as "skull crushers".

Why do it this way? It's much easier to keep your elbows steady in this position, so you can add more weight to really work the backs of your arms.

Pro tip: Start with 8 or 10 pound dumbbells and increase as needed.

How to Perform the Skull Crusher

Starting position: Lie on your back. Elbows bent and dumbbells held tightly, one in each hand, behind head.

Movement: Keep your upper arms static as you press the bar towards the ceiling.

Exercise Notes

Make sure your elbows do not move too much, try to keep them the same width apart during the whole movement. Another variation can be done with dumbbells.

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