May 23rd, 2023 5:08 PM Mr. Q Categories: Barbell
The barbell triceps extension, also known as the barbell skull crusher, is a strength-training exercise that targets the triceps muscles. It involves extending the arms while holding a barbell overhead and lowering the weight behind the head, then returning to the starting position. This exercise is effective for developing and strengthening the triceps, which are important for various pushing movements.
Possible Stretches to do prior to exercise:
- Triceps stretch
- Shoulder stretch
Warmups to do prior to exercise:
- Perform a few sets of light triceps exercises such as triceps pushdowns or close-grip push-ups to warm up the triceps muscles.
- Do some light shoulder warm-up exercises like arm circles or shoulder rotations to prepare the shoulder joints.
How to select the proper weight: Start with a light to moderate weight that allows you to maintain proper form and control throughout the exercise. The weight should challenge your triceps muscles without compromising your technique.
- Lie on a flat bench or sit on a bench with back support. Hold a barbell with an overhand grip, hands slightly narrower than shoulder-width apart.
- Extend your arms fully and hold the barbell directly above your chest.
- While keeping your upper arms stationary and elbows pointing forward, slowly lower the barbell by bending your elbows and bringing the weight towards your forehead or just above it.
- Pause for a moment, then use your triceps to extend your arms and raise the barbell back to the starting position.
- Repeat the movement for the desired number of repetitions.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or even just the barbell.
- Perform the exercise with a spotter or use an EZ bar, which may be more comfortable for the wrists.
How to increase difficulty: To make the exercise more challenging, you can:
- Gradually increase the weight you’re using.
- Perform the exercise on an incline bench, which increases the resistance and puts more emphasis on the long head of the triceps.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 5-10 minutes