Straight Bar Skull Crushes
Straight Bar Skull Crushers, also known as Lying Tricep Extensions, are a triceps-focused exercise that targets all three heads of the triceps: the long, lateral, and medial heads. This exercise is typically performed with a barbell or straight bar while lying on a bench. It involves extending the arms to lower the barbell toward the forehead and then pressing it back up, isolating the triceps in the process.
Key Points
- Starting Position:
- Lie flat on a bench with your feet firmly planted on the ground and your lower back slightly arched (keep your glutes on the bench).
- Grip the straight bar with your hands about shoulder-width apart, with your palms facing up (supinated grip).
- Hold the barbell with your arms fully extended above your chest. Your elbows should be locked, and your arms should be perpendicular to your torso.
- Lowering the Bar:
- Slowly lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary and ensure the movement is isolated to the forearms and elbows.
- Your elbows should not flare out to the sides; instead, keep them close to your head to avoid unnecessary strain on your shoulders and to maximize tricep engagement.
- The bar should be lowered under control, stopping when the forearms are parallel to the floor or slightly lower, depending on your flexibility and comfort.
- Pressing the Bar:
- Once the barbell has reached the lowest point, reverse the movement by pressing the bar back up to the starting position, extending your elbows.
- Focus on pressing through your triceps and avoid using momentum or arching your back excessively.
- Fully extend your arms at the top without locking your elbows. Squeeze the triceps at the top of the movement to maximize muscle engagement.
- Engagement:
- Keep your upper arms stationary throughout the exercise to ensure the triceps are doing the majority of the work.
- Engage your core to help stabilise your body and avoid any unnecessary movement.
- Focus on slow and controlled movements, especially during the lowering phase (eccentric portion), to increase time under tension and muscle activation.
- Breath:
- Inhale as you lower the barbell toward your forehead.
- Exhale as you press the barbell back up to the starting position