Let's be honest - most guys at the gym are doing lying triceps extensions wrong. I learned this the hard way when I tweaked my elbow doing them back in 2018. That pain forced me to dig deep into this exercise, and what I discovered changed my arm training forever. The lying triceps extension isn't just another movement; it's the secret weapon for sleeve-busting arms when done right.
What Exactly Is a Lying Triceps Extension?
Picture this: you're flat on a bench, arms extended toward the ceiling with a barbell or dumbbells. You bend only at the elbows, lowering the weight toward your forehead, then power back up. That core movement defines the lying triceps extension. Some call it a skull crusher, but there's a subtle difference - more on that later.
Why bother? This isolation move nails all three triceps heads (that long head everyone wants is hit extra hard). Unlike pushdowns, the lying position removes momentum and forces strict form. You literally can't cheat - unless you start arching like crazy.
Step-by-Step: Nailing Your Form
I've seen too many people ego-lift on these. Don't be that person.
Starting Position Setup
Lie flat on a bench (decline is brutal, incline is easier, flat is Goldilocks zone for most). Feet planted firmly. Grab an EZ-bar with shoulder-width grip - regular barbells hurt my wrists personally. Hold it directly over your upper chest with arms fully extended but not locked out. Shoulder blades pulled together slightly.
The Descent Phase
Here's where injuries happen. Bend only at the elbows. Let the bar travel toward your forehead in an arc. Control is everything - take 3 seconds down. Stop when your forearms are parallel to the floor or the bar's an inch from your head. Elbows should point straight up, not flare out.
The Press Back Up
Squeeze those triceps hard and push through your palms. Imagine trying to touch the ceiling with the bar. Explode up but don't lock out elbows completely at the top. That constant tension? That's where growth happens.
Watch your elbows! My physical therapist friend sees more triceps tendonitis from this exercise than any other. If you feel elbow pinch, switch to dumbbells or reduce range of motion. Not worth months of pain.
| Common Form Mistake | Why It's Bad | Quick Fix |
|---|---|---|
| Flaring elbows outward | Shifts work to shoulders, strains elbows | Tuck elbows toward ribs during movement |
| Bouncing at the bottom | Removes tension, risks skull impact | Pause for 1 second at bottom position |
| Using too much weight | Forces back arch and momentum | Reduce weight 20%, focus on contraction |
| Short range of motion | Misses full triceps stretch | Lower until elbows hit 90 degrees |
Gear Matters: Dumbbells vs Barbells vs EZ-Bars
I've tested them all over the years:
- EZ-Curl Bar (My go-to): The angled grip saves my wrists. Perfect balance for lying extensions. Downsides? Gym bros hog them.
- Straight Barbell: Hardcore but brutal on wrists. Only recommended if you have flexible wrists.
- Dumbbells: Allows natural arm rotation (easier on elbows). Great for fixing imbalances. Pro tip: press both dumbbells together for stability.
- Cable Version (Attach rope to low cable, lie on bench): Constant tension throughout. Less shoulder stress.
Equipment Comparison
| Equipment Type | Best For | Weight Recommendations | My Personal Rating |
|---|---|---|---|
| EZ-Bar | Beginners to advanced lifters | Men: 40-80lbs Women: 20-40lbs | ★★★★★ |
| Dumbbells | Those with elbow issues | Men: 25-50lbs each Women: 10-25lbs each | ★★★★☆ |
| Straight Barbell | Experienced lifters only | Add 10% more than EZ-bar | ★★★☆☆ |
| Cable Machine | Rehab/prehab training | Use pulley weight equivalent | ★★★★☆ |
Programming Your Lying Extensions
More isn't better with triceps. They're small muscles that get hit during presses. After wrecking my elbows with overtraining, here's what works:
- Frequency: 1-2x weekly max
- Rep Ranges:
- Strength: 6-8 reps
- Hypertrophy: 8-12 reps (sweet spot!)
- Endurance: 15-20 reps
- Sets: 2-4 working sets after compounds
- Tempo: 3 seconds down, 1 second pause, explosive up
A sample progression plan:
| Week | Sets x Reps | Weight Increase | Rest Periods |
|---|---|---|---|
| Week 1 | 3 x 12 | Establish baseline | 90 seconds |
| Week 2 | 4 x 10 | +5lbs total | 75 seconds |
| Week 3 | 4 x 8 | +10lbs total | 60 seconds |
| Week 4 | 3 x 12 | +15lbs from baseline | 90 seconds |
Deload every 5th week - cut volume in half. Your elbows will thank you.
Variations That Actually Work
Same exercise, different flavors:
Close-Grip Lying Extension
Hands 6-8 inches apart. More medial head activation. Feels like fire in the meaty part of your arm.
Overhead Dumbbell Extension
Sitting upright, press one dumbbell overhead. Better long-head stretch but less weight capacity.
Decline Bench Version
Sets the long head on fire. Use 15-20% less weight than flat bench. Not for beginners.
Safety: Protecting Those Elbows
I can't stress this enough - triceps tendons are fragile. Red flags:
- Sharp pain in back of elbow
- Popping/grinding sensations
- Weakness during pressing motions
Prehab tips from my sports med doc:
- Always warm up with 2 light sets (50% working weight)
- Wrap elbows if lifting >80% 1RM
- After workout: ice for 10 mins if any discomfort
- Strengthen forearm flexors with reverse curls
When I had tendonitis, I switched to cables for 6 weeks and did eccentric-only reps. Boring but effective.
Head-to-Head: Lying Extension vs Alternatives
| Exercise | Triceps Activation | Elbow Stress | Progressive Overload | Practicality |
|---|---|---|---|---|
| Lying Triceps Extension | ★★★★★ | Medium | Easy | Need bench/bar |
| Cable Pushdowns | ★★★☆☆ | Low | Moderate | Gym essential |
| Dips | ★★★★☆ | High | Challenging | No equipment |
| Overhead Dumbbell | ★★★★☆ | Medium | Limited | Space efficient |
The lying extension wins for maximum isolation and overload potential. But rotate exercises monthly to avoid overuse injuries.
Fixing Plateaus and Weak Points
Stuck at the same weight? Try these:
- Stretch overload: Add 2 seconds to lowering phase
- Drop sets: After failure, reduce weight 30%, rep out
- Partial reps: Do 3 full reps + 5 partials from stretch position
- Band resistance: Loop band around bar and bench legs for accommodating resistance
If your triceps lag: - Upper arm thickness? Focus on close-grip variations - Horseshoe shape? Prioritize overhead stretching - Lockout strength? Add board presses after extensions
FAQs: Answering Your Real Questions
Is lying triceps extension the same as skull crushers?
Technically no - skull crushers typically allow elbows to drift back slightly, while strict lying triceps extensions keep elbows fixed. But most people use the terms interchangeably. Personally, I find skull crushers slightly easier on shoulders.
How low should I really go with the bar?
Stop when your elbows hit 90 degrees. Any lower and you're straining your shoulders. If you have mobility issues, don't force it - go to 80 degrees. The stretch matters more than touching your nose.
Why do I feel it in my shoulders during lying extensions?
Either your elbows are flaring or you're lowering too far. Tuck elbows toward ribs and reduce range of motion. If it persists, switch to dumbbells which allow natural rotation.
Should I use a spotter for heavy lying triceps work?
100% yes - especially with straight bars. That weight coming toward your face is no joke. I've had close calls. Spotter should grab the bar near weights, not the center. Better yet, use dumbbells when going heavy.
Can I do lying triceps extensions with resistance bands?
Absolutely. Anchor band under bench legs. Gives constant tension but less peak contraction. Best for high-rep finishers or travel workouts. Not ideal for strength building though.
Putting It All Together
The lying triceps extension isn't fancy - just brutally effective when done right. Start light, nail the form, and progressively overload. Your triceps will grow if you respect the movement and your joints. I made every mistake so you don't have to. Now get to work and make those sleeves tight!
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