Lying Close-Grip Barbell Triceps Extension Behind The Head

Also called skull crusher behind head, lying triceps extension and ez bar extension behind head.

Works

Triceps

Equipment

Barbell

Level

Intermediate

Type

Isolation

How to do it

Setup. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.

1. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
2. As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
3. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
4. Repeat for the recommended amount of repetitions.

Cues

• Close grip, arms over the chest.
• Lower the bar behind the head.
• Elbows in, upper arms angled back.
• Extend to lockout.

Common mistakes

• Elbows flaring.
• Bar drifting to the face.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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