How to do a barbell lying triceps extension

Setup:

1. Bench and Barbell: Lie flat on a bench with your head at the edge. Hold a barbell with an overhand grip, hands shoulder-width apart.
2. Barbell Position: Extend your arms straight up, holding the barbell directly over your shoulders. Keep your elbows pointing towards the ceiling.
3. Foot Placement: Plant your feet firmly on the floor for stability.

The Lift:

1. Controlled Lowering: Keeping your upper arms stationary, slowly bend your elbows to lower the barbell towards your forehead.
2. Touch and Pause (Optional): You can lightly touch the bar to your forehead, but this isn't mandatory.
3. Extend Upward: Extend your elbows to press the barbell back to the starting position. Avoid locking out your elbows at the top.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Elbow Position: Keep your elbows pointing towards the ceiling throughout the movement, avoiding flaring outwards.
• Slow and Controlled: Focus on using your triceps to move the weight, not momentum.
• Range of Motion: If you feel any discomfort in your elbows or shoulders, reduce the range of motion by not lowering the bar as far.

Variations:

• EZ-Bar Skull Crushers: Utilize an EZ-curl bar for a more comfortable grip and wrist position.
• Dumbbell Skull Crushers: Perform the movement with a dumbbell in each hand for individual arm work.