Decline Lying Tricep Extension (Skullcrusher) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
EZ Bar
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Decline Lying Tricep Extension, commonly known as the Skullcrusher, is an effective exercise primarily targeting the triceps. Performed on a decline bench, it involves extending the arms overhead while holding an EZ bar, then lowering the bar toward the forehead and pressing it back up to the starting position. This movement isolates the triceps, providing an intense stretch and contraction to develop strength and size. The exercise requires an EZ bar for optimal grip and control, and it focuses solely on the triceps, with no secondary muscle groups engaged. It's a great addition to any arm workout routine for targeting the triceps.
How to Perform
Choose an appropriate weight for your EZ bar and set up on a decline bench with an angle of around 20-30 degrees.
Sit at the edge of the bench and carefully lay back, keeping the EZ bar close to your chest to maintain control.
Once you are lying flat, extend your arms fully to press the bar overhead, locking out your elbows at the top.
Slowly bend your elbows, lowering the EZ bar towards your forehead or just above, ensuring your forearms stay in control throughout the descent.
Continue lowering the bar until your forearms are roughly parallel to the ground or slightly lower, maintaining tension on the triceps.
Reverse the movement by extending your elbows, using your triceps to push the bar back to the starting position, locking out the elbows at the top.
Perform the exercise for the desired number of repetitions, focusing on controlled movement and proper form to avoid strain on the elbows and maximize tricep engagement.
Tips
As you lower the weight, avoid overextending your lower back by engaging your core to maintain tension in the abdominals.
Exhale steadily as you extend your elbows, fully pressing the bar overhead and locking out at the top.
Keep your head in a neutral position throughout the exercise. Focus on a spot on the ceiling to help maintain alignment and complete each rep with control.
If you experience any discomfort or pain in your elbows, try adjusting the angle of the bench (slight incline or decline) or modifying the position of your elbows (inward or outward) to find a more comfortable movement pattern.
To reduce stress on the triceps' ligaments, avoid locking out the bar directly over your head. Instead, keep it slightly above your head, just outside of your direct line of sight, to maintain consistent tension on the muscles.
How Not to Perform
Avoid Arching Your Lower Back: Do not overextend through the lumbar spine as you lower the bar. This can cause unnecessary strain on your lower back. Keep your core engaged to prevent this and maintain a neutral spine throughout the movement.
Don’t Use Momentum: Avoid swinging or jerking the bar to lift it. Focus on a slow, controlled movement, both when lowering and extending the bar, to ensure the triceps are doing the work without relying on momentum.
Don’t Flare Your Elbows Out Too Much: Keeping your elbows excessively wide can place undue stress on the shoulder joints. Keep your elbows close to your body, allowing them to track naturally as you extend and bend your arms.
Avoid Overextending the Elbows at the Top: Don’t lock out your elbows completely when pressing the bar overhead. Overextension can place unnecessary stress on the elbow joints. Stop just short of full lockout to maintain tension on the triceps.
Don’t Lower the Bar Too Quickly: Avoid dropping the bar too fast during the lowering phase. A quick descent can lead to poor muscle engagement and increase the risk of injury. Control the movement as you lower the bar toward your forehead.
Don’t Position Your Head Improperly: Avoid letting your head tilt forward or backward during the exercise. Keep your head in a neutral position and focus on a spot on the ceiling to maintain proper alignment and prevent neck strain.
Avoid Using Too Much Weight: Don’t choose a weight that’s too heavy, as it can cause you to lose control of the movement. Start with a manageable weight and focus on proper form to ensure you are targeting the triceps effectively.
Don’t Let Your Shoulders Move: Ensure your shoulders remain stable and in contact with the bench. Moving or shrugging the shoulders can shift focus away from the triceps and may cause unnecessary strain on the shoulder joints.
Don’t Rush Through the Reps: Avoid speeding through the repetitions. Focus on performing each rep with deliberate control and proper form to maximize tricep engagement and minimize the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
