Barbell Lying Triceps Extension: Form, Muscles & Sets

How to Do the Barbell Lying Triceps Extension

1

Lie on the bench

Lie flat on a bench with your feet on the floor. Hold the barbell with an overhand grip, hands about shoulder-width apart.
2

Start with arms over your shoulders

Press the bar up so your arms are straight and vertical over your shoulders.
3

Fix your upper arms

Keep your elbows pointing up toward the ceiling and your upper arms still. Only the elbows will bend.
4

Lower toward your forehead

Bend your elbows to lower the bar slowly in an arc toward your forehead, stopping just above it.
5

Press back up

Straighten your elbows to raise the bar back to the start without letting your upper arms move.

What Muscles Does the Barbell Lying Triceps Extension Work?

Primary

Triceps Brachiiall three heads (long, lateral, medial) straighten the elbow to lift the bar.

Secondary

Anconeusa small elbow extensor that assists the triceps.
Forearm Flexorsgrip the bar and keep the wrists steady.
Latissimus Dorsi and Rear Shoulderhold the upper arms still.

How Many Sets and Reps Should You Do?

Goal	Sets	Reps	Rest
Muscle Growth	3–4	8–12	60–90 sec
Strength	3–4	6–8	2 min
Endurance	2–3	15–20	30–45 sec
Beginner	2–3	10–12	60–90 sec

Common Mistakes That Reduce Results

✕

Flaring the Elbows Outward

Elbows that drift wide take work away from the triceps and strain the elbows. Keep them pointing up and about shoulder-width apart.

✕

Moving the Upper Arms

Letting the upper arms swing turns the lift into a pullover. Keep them still so only the forearms move.

✕

Using Too Much Weight

A load you cannot lower slowly is hard to control over your face and stresses the elbows. Pick a weight you can lower over 2–3 seconds.

✕

Dropping the Bar Fast

Letting the bar fall toward your head is unsafe. Control every rep and stop just above the forehead.

✕

Lifting the Hips

Raising the hips off the bench usually means the load is too heavy. Keep your glutes on the bench.

Tips for Better Results

✓

Use an EZ Bar if Your Wrists or Elbows Ache

The angled grip lets the wrists turn slightly inward, which many lifters find more comfortable.

✓

Let the Upper Arms Tilt Back Slightly

Letting the upper arms angle a little toward your head increases shoulder flexion, which puts the long head of the triceps under more stretch. Keep the movement at the elbows.

✓

Control the Lowering

Take 2–3 seconds on the way down. A slow lowering keeps the bar safe and the triceps under tension.

✓

Use a Spotter for Heavier Sets

The bar travels over your face, so ask for a spotter when you work close to failure.

Modifications and Progressions

▼ Easier

Dumbbell Lying Triceps Extension

Two dumbbells let each arm move on its own and allow a palms-facing grip that many lifters find easier on the elbows.

▼ Easier

Cable Overhead Triceps Extension

The cable keeps steady tension and removes the risk of a bar over your face.

▲ Harder

Incline Lying Triceps Extension

Doing the lift on a low incline bench angles the arms further overhead relative to the torso, which puts the long head of the triceps under a greater stretch.

▲ Harder

Close-Grip Bench Press Superset

Follow a set of lying extensions with a set of close-grip bench press to train the triceps with both an isolation and a compound lift.

Workout Plans With the Barbell Lying Triceps Extension

Plan Push Pull Legs Split: How It Works, And How to Start?

Barbell Lying Triceps Extension Alternatives

Barbell Close-Grip Bench Press exercise demonstration

Barbell Close-Grip Bench Press Triceps Brachii

Frequently Asked Questions

Is the barbell lying triceps extension the same as a skull crusher?

Yes. Skull crusher is the common gym name for this exercise. Some lifters lower the bar to the forehead and others just behind the head; both are the same lift.

Should I use a straight bar or an EZ bar?

Either works for the triceps. Many lifters find the angled EZ bar grip easier on the wrists and elbows, so it is a common choice.

Why do my elbows hurt during skull crushers?

Common causes are a load that is too heavy, lowering too fast, or flared elbows. Reduce the weight, slow the lowering, and try an EZ bar. See a clinician if pain continues.

Can I do this exercise standing or seated?

Not with the same bar path. Standing or seated versions become overhead triceps extensions, a related exercise with a different setup.

Is it safe for beginners?

Yes, with a light load and a controlled tempo. Because the bar moves over the face, many beginners start with dumbbells or a cable version.

Barbell Lying Triceps Extension

Exercise Profile