Toolbox Aid

May 22nd, 2023 5:44 PM Mr. Q Categories: Barbell

Type:

Equipment:

The barbell skull crusher, also known as the lying triceps extension, is an exercise that primarily targets the triceps muscle group in the arms. It involves lowering a barbell towards the forehead while keeping the upper arms stationary, and then extending the arms to return to the starting position.

Possible Stretches to do prior to exercise:

• Arm circles
• Arm swings
• Arm cross

Warmups to do prior to exercise:

• Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
• Do some light dynamic stretches for the upper body, such as shoulder rolls or chest openers.

How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form and control. It should be challenging but manageable. Start with a lighter weight if you’re new to the exercise, and gradually increase the weight as you become more comfortable and stronger.

Proper form:

1. Lie on a flat bench with your feet flat on the floor and a slight arch in your lower back.
2. Hold the barbell with an overhand grip, hands slightly narrower than shoulder-width apart.
3. Extend your arms fully, perpendicular to the floor, and position the barbell directly above your forehead.
4. Keeping your upper arms stationary and elbows locked in position, inhale and slowly lower the barbell in a controlled manner towards your forehead.
5. Pause briefly when the barbell is near or just above your forehead.
6. Exhale and extend your arms, raising the barbell back to the starting position.

How to reduce the difficulty: To make the exercise easier, you can:

• Use a lighter weight or resistance band.
• Perform the exercise with dumbbells instead of a barbell to allow for greater control and stability.
• Decrease the range of motion by not lowering the barbell as close to your forehead.

How to increase difficulty: To make the exercise more challenging, you can:

• Increase the weight you’re lifting.
• Slow down the tempo of the movement, emphasizing the eccentric (lowering) phase.
• Perform the exercise on an incline bench to increase the intensity.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes