Lying Tricep Extension | Exercise Guide
The lying tricep extension, also known as skull crushers, is a weight-training exercise that targets the tricep muscles.
- Primary muscles worked: Triceps
- Secondary muscles worked: Chest, shoulders
- Equipment: Dumbbells
- Calories Burned: 8 cal (1 minute)
Lying Tricep Extension Instructions
To do a lying tricep extension with dumbbells, follow these steps:
- Lie on your back on a flat bench. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight above your chest.
- Keeping your upper arms stationary, bend your elbows and lower the dumbbells towards your forehead.
- Once your elbows are bent to about 90 degrees, straighten your arms and lift the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Sets And Reps
- Beginner: 2 sets of 8 to 12 reps
- Advanced: 3 sets of 15 to 20 reps
Begin with 2 sets of 8 to 12 reps and focus on proper form. To exercise your arms more fully, you can do this in conjunction with other arm exercises, such as the Concentration Curl or Bicep Curls.
Lying Tricep Extension Benefits
Lying tricep extensions are a great exercise for improving upper body strength, tricep strength and size. And it can help improve the stability of the elbow.
Lying Tricep Extension Alternatives
- Band Overhead Tricep Extension.
- Cable Push Down.
- Band Tricep Kickback.
- Pike Push Ups.
- Concentration Curl.
Lying Tricep Extension FAQs
Is lying tricep extension effective?
Lying tricep extension is an effective exercise for improving upper body strength, tricep strength and size. And it can help improve the stability of the elbow.
Lying tricep extensions vs. skull crushers
Lying tricep extensions and skull crushers are two names for the same weight-training exercise. The main difference between the two exercises is the range of motion used during the exercise.
Lying tricep extensions typically involve a greater range of motion, with the weight being lowered all the way to the forehead before being lifted back up to the starting position. This can place more emphasis on the long head of the triceps, which is the largest and strongest of the three triceps muscles.
Skull crushers, on the other hand, typically involve a shorter range of motion, with the weight being lowered to the top of the forehead before being lifted back up to the starting position. This can place more emphasis on the lateral and medial heads of the triceps, which are the smaller and weaker of the three triceps muscles.
How do you do lying tricep extensions at home?
If you do not have exercise equipment (dumbbells), you can use a 500ml water bottle filled with water instead of dumbbells for exercise.
Related Upper Body Exercises
Here are some other lower body exercises that will help you strengthen, sculpt and tone your thighs, hips, legs and glutes:
- Leg raises
- Flutter kicks
- Single leg lunge