Lying Triceps Extensions: How to Master Lying Triceps Extensions

Lying triceps extensions, also known as skull crushers, are an isolation exercise focused on your triceps muscles. Lying triceps extensions are performed by lying on your back on a flat bench and lifting dumbbells from behind your head to full extension above you. With proper form, this strength training exercise can be more than just a triceps exercise—it can also work muscle groups like the deltoids in your shoulders and the latissimus dorsi muscle in your back. Some lying triceps extension variations substitute dumbbells for a barbell or a pair of kettlebells.

The main difference between the lying triceps extension and the French press is the starting position and posture. While you do lying triceps extensions lying on your back, you do French presses while standing. French presses typically use a specific kind of barbell with an angled grip called an EZ curl bar. An EZ bar French press allows for a greater range of motion than a traditional lying triceps extension. Both exercises serve as helpful warm-ups for other bodybuilding workouts like the close-grip barbell press, bench press, or deadlift.

For the lying triceps extension, begin by using a weight that you can control for 2–3 sets of 10-12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. When you’re learning the exercise, start with lighter weights and lift with a spotter.

1. 1. Lie face-up on a bench or an exercise mat, and hold a pair of dumbbells—one on either side of your head. Your feet should be in contact with the floor. Keep your core engaged throughout the duration of the entire exercise set.
2. 2. Push the dumbbells toward the ceiling, and rotate your shoulders outward until your inner elbows point toward your face and your outer elbow joints point away from you. You should feel tension in your lats, which will help maintain optimal shoulder and arm positioning. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should start from this position.
3. 3. While keeping your upper arm still, bend your elbows, and allow the dumbbells to travel toward your head.
   
4. 4. With control, lower the dumbbells down to the sides of your head.
5. 5. Pause for a second in the bottom position.
6. 6. To complete the repetition, squeeze your triceps and straighten your elbows until you’ve reached the starting position. Your elbows should be slightly bent at the end of the repetition in order to keep tension on the triceps.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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