When it comes to building impressive arms, the triceps muscle is a crucial factor. And if you're looking for an effective exercise to target your triceps, the lying tricep extension with a barbell is one of the best options out there. In this article, we'll take a closer look at this exercise and how you can perform it to get the most out of it.
What is a Tricep Extension Barbell Lying?
The lying tricep extension with a barbell, also known as the skull crusher, is an isolation exercise that targets the triceps. It involves lying on a bench with a barbell held above the head, then lowering the barbell towards the forehead in a controlled motion, before lifting it back up to the starting position.
How to Perform a Tricep Extension Barbell Lying?
Here's a step-by-step guide on how to perform a lying tricep extension with a barbell:
- Lie flat on a bench with your feet firmly planted on the ground and your head just off the end of the bench.
- Hold the barbell with both hands, with your palms facing up and your hands shoulder-width apart.
- Slowly lower the bar towards your forehead, keeping your elbows in and your upper arms stationary.
- Pause for a second when the bar is just above your forehead, then lift it back up to the starting position.
- Repeat for the desired number of reps.
Tips for Performing a Tricep Extension Barbell Lying
While the lying tricep extension with a barbell is a relatively simple exercise, there are a few things you can do to ensure you're getting the most out of it:
- Use a weight that allows you to perform the exercise with proper form.
- Keep your elbows in and your upper arms stationary throughout the exercise.
- Lower the bar in a controlled motion to avoid injuring yourself.
- Exhale as you lift the bar back up to the starting position.
- Don't let your elbows flare out to the sides, as this can put unnecessary strain on your shoulders.
Variations of Tricep Extension Barbell Lying
If you're looking to mix things up and target your triceps in different ways, here are a few variations of the lying tricep extension with a barbell:
- Closed-grip bench press: This exercise is similar to the lying tricep extension, but involves bringing the bar down to your chest instead of your forehead.
- One-arm tricep extension: This exercise involves holding a dumbbell with one hand and extending your arm above your head, then lowering the weight behind your head and lifting it back up again.
- Tricep pushdown: This exercise is done on a cable machine and involves pushing the bar down towards your thighs while keeping your elbows stationary.
Conclusion
The lying tricep extension with a barbell is a highly effective exercise for targeting the triceps. By following the proper form and technique, you can build strength and size in your triceps, helping to create a more defined and impressive arm. So, be sure to add this exercise to your arm workout routine and enjoy the results!