Lying Tricep Extension
Also known as: Skull Crusher, Skullcrusher
Muscles worked: Triceps, Forearms
How to do it
- 1
Lie on a flat bench holding a barbell with an overhand grip, hands shoulder-width apart.
- 2
Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- 3
Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- 4
Once the barbell is just above your forehead, press it back up to the starting position by straightening your arms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Lying Tricep Extension FAQ
What muscles does the Lying Tricep Extension work?
The Lying Tricep Extension primarily works the Triceps, with the Forearms assisting.
What are the best sets and reps for the Lying Tricep Extension?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Lying Tricep Extension?
There is no single number: a good Lying Tricep Extension depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Lying Tricep Extension in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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