Barbell Skullcrusher
Build bigger triceps with the lying barbell extension! A classic exercise for serious arm gains. Form and control are key!
The Barbell Skullcrusher is a compound exercise that mainly works the triceps, with help from the shoulders and chest. You'll need: barbell and exercise bench.
Required Equipment
Barbell Skullcrusher Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Barbell Skullcrusher Variations and Alternatives
How to do the Barbell Skullcrusher
Barbell Lying Triceps Extension (Skull Crusher)
Positioning:
Setup: Place a flat bench in a stable area. Ensure the barbell is within reach.
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.
Grip: Grasp the barbell with an overhand grip (palms facing your feet), placing your hands shoulder-width apart.
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.
Bottom Position: Lower the bar until it is just above your forehead (or until you feel a comfortable stretch in your triceps).
Lifting Phase: Press the barbell back to the starting position by extending your elbows. Focus on engaging your triceps to lift the weight.
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.
Barbell Skullcrusher FAQs
What muscles does the Barbell Skullcrusher work?
The Barbell Skullcrusher mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.
What equipment do you need for the Barbell Skullcrusher?
Barbell and exercise bench.
Is the Barbell Skullcrusher a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Skullcrusher go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Skullcrusher variations and alternatives?
Similar exercises include the Band Skull-Crusher, Barbell Incline Triceps Extension Skull-Crusher, Barbell JM Bench Press and Barbell Lying Extension.
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