May 22nd, 2023 5:44 PM Mr. Q Categories: Barbell
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.
- Lie on a flat bench with your feet flat on the floor and a slight arch in your lower back.
- Hold the barbell with an overhand grip, hands slightly narrower than shoulder-width apart.
- Extend your arms fully, perpendicular to the floor, and position the barbell directly above your forehead.
- Keeping your upper arms stationary and elbows locked in position, inhale and slowly lower the barbell in a controlled manner towards your forehead.
- Pause briefly when the barbell is near or just above your forehead.
- 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.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes