Decline Lying Tricep Extension (skullcrusher)

PreviousTriceps Next

Exercise Info

LevelIntermediate
Muscle GroupTriceps
Secondary MuscleNone
Exercise TypeStrength
Equipment RequiredBarbell
Force TypePush
rating3

Tips

  1. ​Technique is really important! Dont let your elbows flare out as you move the barbell, and keep the rep timing slow and controlled. 
  2. Dont lock your elbows out at the top of the movement.

Instructions

  1. Set up for the decline skullcrusher by setting a decline bench to an angle of around 30 degrees and selecting the barbell you want to use.
  2. Sit on the end of the decline bench with your legs in the padding and barbell resting on your thighs.
  3. Grasp the barbell with an overhand grip (palms facing down) with your hands about 8-12 inches apart.
  4. Lie back on the bench and extend your arms straight up towards the ceiling.
  5. Bend at your elbows slightly to take the tension onto your triceps. This is the starting position for the exercise.
  6. Keeping your elbows fixed and pointing straight down your sides, slowly lower the bar until it is about an inch from your forehead.
  7. Pause, and then slowly raise the bar back to the starting position.
  8. Don't lock your elbows out, and then repeat the movement.