The lying triceps extension is the classic barbell isolation for the triceps. Similar to the skull crusher, but with subtle differences in bar angle — the standard version lowers the bar toward the forehead or over the head rather than the top of the skull. It builds all three heads of the triceps with heavier load than most extensions allow.
What it is
The lying triceps extension is a barbell isolation exercise. Lying on a flat bench, the lifter holds an EZ-bar or straight bar over the chest, then lowers it toward the top of the head by bending the elbows only. The upper arms stay nearly vertical throughout. Compared to the strict skull crusher, the lying triceps extension can slightly angle the upper arms to hit different triceps heads.
Muscles worked
| Muscle | Contribution |
|---|---|
| Triceps (all heads) | ~85 % |
| Anconeus | ~10 % |
| Forearms | ~5 % |
How to lying triceps extension: 5 steps
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Lie flat
Lie on a **flat bench, holding an EZ-bar over the chest.**
-
Set upper arms vertical
**Upper arms nearly vertical, elbows just outside shoulder width.**
-
Lower to forehead
**Bend at the elbows, lower the bar toward the forehead** in a controlled arc.
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Extend up
**Extend arms back to full lockout,** triceps fully contracted.
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Repeat
Lower over 2-3 seconds. Continue for target reps.
How it differs from skull crusher
- Bar aims for forehead or over head. Skull crushers aim strictly at the forehead/top of skull.
- Slight upper-arm angle allowed. Skull crushers keep the arm strictly vertical.
- Heavier loads possible. The looser upper-arm rule allows 10-15 % more weight.
- Same target: all triceps heads. The muscle work is essentially identical.
Common mistakes
When to use this variation
Use lying triceps extensions as a compound triceps isolation lift. Program 3-4 sets of 8-12 reps. Pair with close-grip bench, dips or other compound triceps work. Use EZ-bar for wrist comfort.
FAQ
EZ-bar or straight bar?
EZ-bar is friendlier on the wrists and elbows. Straight bar biases the long head slightly more.
Lying triceps extension or skull crusher?
Essentially the same movement with different terminology and bar path. Skull crusher is stricter; lying extension is more permissive.
Should the bar go over the head?
Some lifters lower behind the head for extra stretch on the long head. Others stop at forehead. Both are valid; try both.
Related exercises
- Skull Crusher: strict variant
- Dumbbell Skull Crusher: dumbbell version
- Overhead Triceps Extension: seated variant
- JM Press: hybrid bench press / extension
