Last Updated on September 24, 2014
The lying close-grip triceps extension behind the head, often known as a “skull crusher,” is a tricep-focused exercise designed to increase upper arm strength and definition. Using either a straight barbell or an EZ (curl) bar, this movement isolates the triceps and allows for intense muscle engagement, making it a favorite among bodybuilders, athletes, and fitness enthusiasts aiming for well-rounded arm development. Here, we’ll explore the benefits of the lying close-grip triceps extension, provide detailed steps for proper form, and share tips to help you make the most of this exercise in your workout routine.
Why the Lying Close-Grip Triceps Extension is Essential for Triceps Development
- Intense Triceps Isolation
Unlike compound exercises that work multiple muscle groups, the lying close-grip triceps extension isolates the triceps, allowing for targeted muscle growth. By keeping the elbows in a close-grip position, this exercise focuses specifically on the triceps, particularly the long head. - Strengthens the Elbow Joint
The triceps extension also engages and strengthens the muscles and tendons around the elbow, contributing to improved stability in the joint, which is essential for pressing movements. - Improved Upper Body Strength and Aesthetics
A well-developed tricep muscle complements the biceps and gives the arms a fuller, more balanced look. Strong triceps also play a critical role in upper body strength, aiding in push-ups, bench presses, and overhead presses. - Minimal Shoulder Involvement
By keeping the movement concentrated behind the head, the lying triceps extension limits shoulder engagement, allowing you to fully isolate and target the triceps without compromising the shoulder joints. - Versatility with Barbell and EZ Bar Options
This exercise can be done with a straight barbell or an EZ bar, allowing for a more comfortable grip that reduces wrist strain. This versatility means it can be adapted to different equipment preferences or hand positioning needs.
How to Perform the Lying Close-Grip Triceps Extension Behind the Head
Follow these step-by-step instructions to ensure proper form and maximize muscle engagement:
1. Set Up the Equipment
Place a loaded barbell or EZ bar at the head of a flat bench. Start with a lighter weight until you are comfortable with the movement, then gradually increase as your strength improves.
2. Lie Flat on the Bench
Position yourself lying flat on a bench with your feet planted firmly on the ground for stability. The barbell or EZ bar should be within easy reach above your head.
3. Grip the Bar with a Close Grip
Grab the bar with a close grip, keeping your hands about 6-8 inches apart. This narrow grip will focus the tension on the triceps, allowing for optimal muscle engagement.
4. Bring the Bar to Starting Position
Lift the bar off the rack or floor and extend it above your head, with your arms fully extended but not locked. The bar should be parallel to the floor in the starting position, held directly above your forehead.
5. Lower the Bar Behind Your Head
Keeping your elbows stationary, slowly bend your arms and lower the bar down in an arc motion behind your head. Your elbows should remain pointing up, allowing the bar to move in a controlled arc under your head. Focus on maintaining a steady motion without letting your elbows flare out to the sides.
6. Return to Starting Position
Once the bar is behind your head and your triceps are fully stretched, slowly extend your arms to lift the bar back to the starting position above your forehead. Exhale as you press upward, focusing on keeping the movement controlled and deliberate.
Tips for Effective Lying Close-Grip Triceps Extension
- Control the Movement
This exercise requires a steady, controlled motion. Avoid jerking or swinging the bar, as this reduces tension on the triceps and can increase the risk of injury. - Keep Your Elbows In
Tuck your elbows close to your body and keep them pointed up as you lower the bar. This ensures the focus remains on the triceps and limits shoulder involvement. - Breathe Properly
Inhale as you lower the bar behind your head, then exhale as you press it back up. Proper breathing supports core stability and improves performance during the movement. - Start Light and Increase Gradually
Begin with a lighter weight to master the form, especially if you’re new to triceps extensions. Gradually increase the load as your form and strength improve. - Use an EZ Bar for Wrist Comfort
If you find that a straight barbell causes wrist discomfort, switch to an EZ bar, which allows for a more natural grip angle that reduces wrist strain.
Common Mistakes to Avoid
- Using Excessive Weight
Heavy weights can cause form breakdown, leading to elbow flare and increased shoulder engagement. Start with a manageable weight that allows you to perform each rep with proper form. - Flaring Elbows Outward
Allowing your elbows to flare out reduces triceps isolation and increases the risk of shoulder strain. Keep your elbows tucked in to ensure full engagement of the triceps. - Not Lowering the Bar Behind the Head
Bringing the bar down to your forehead instead of behind your head changes the focus of the exercise and can strain the wrists. Lower the bar behind your head to properly target the triceps. - Lack of Control
Lowering the bar too quickly can reduce muscle engagement and increase the risk of injury. Focus on a slow, controlled movement for each repetition. - Locking Out the Elbows
Fully locking out the elbows at the top of the movement takes tension off the triceps. Instead, keep a slight bend to maintain continuous tension on the muscles.
Variations of the Lying Close-Grip Triceps Extension
To add variety to your triceps workout and further challenge the muscles, consider these variations:
- Single Dumbbell Overhead Triceps Extension
Perform the exercise with a single dumbbell, gripping one end with both hands and lowering it behind your head. This variation requires additional stabilization, increasing muscle engagement. - Lying Dumbbell Triceps Extension
Using dumbbells instead of a barbell allows each arm to work independently, helping to correct muscle imbalances and requiring additional stabilization. - Incline Bench Triceps Extension
Lying on an incline bench changes the angle of the movement, increasing the stretch on the long head of the triceps and providing a new challenge. - Reverse Grip Lying Triceps Extension
Using an underhand grip with a straight or EZ bar shifts the tension to different parts of the triceps. This grip is a great way to target the triceps from a unique angle. - Tempo Variation
Slow down the eccentric (lowering) phase to increase time under tension, which can help stimulate more muscle growth.
Incorporating the Lying Close-Grip Triceps Extension into Your Workout
Here’s how to integrate this exercise into your triceps or upper body routine for best results:
- Strength Training
To build triceps strength, perform 3-5 sets of 4-6 reps with a challenging weight. This approach focuses on power and lockout strength. - Hypertrophy Focus
For muscle growth, aim for 3-4 sets of 8-12 reps with moderate weight. This rep range helps increase muscle size by maintaining tension in the triceps. - Endurance and Toning
If your goal is muscle endurance and definition, perform 2-3 sets of 15-20 reps with lighter weight. This high-rep range enhances muscular endurance and improves overall arm tone. - Pair with Other Triceps Exercises
Pair the lying triceps extension with tricep pushdowns, dips, or overhead triceps extensions to fully fatigue the triceps for a complete workout. - Use as a Finisher
As a finisher, this exercise can be performed at the end of a workout to exhaust the triceps. Perform 2-3 sets of 12-15 reps to ensure full muscle fatigue.
Safety Tips for Performing the Lying Close-Grip Triceps Extension
- Start Light
Begin with a lighter weight to master the movement. As your form improves, gradually increase the weight to avoid joint strain. - Avoid Over-Extending the Wrists
Keep your wrists neutral and aligned with your forearms. Over-extending or bending the wrists can cause discomfort and potential injury. - Ensure a Stable Position
Lie flat on the bench with your feet planted firmly on the floor. A stable base helps you focus on form and muscle engagement. - Engage Your Core
Keep your core tight to prevent your lower back from arching. A stable core supports a safer, more controlled lift. - Progress Gradually
Increase weight in small increments. Gradual progression reduces the risk of injury and supports steady strength gains.
Frequently Asked Questions
Q1: Can beginners perform the lying close-grip triceps extension?
A: Yes, beginners can perform this exercise, but they should start with a lighter weight and prioritize mastering form. Consulting a fitness trainer initially can help ensure proper technique.
Q2: How often should I do this exercise?
A: Perform the lying triceps extension 1-2 times per week, allowing 48 hours of rest between sessions to allow for full muscle recovery. This frequency helps prevent overtraining while maximizing muscle growth.
Q3: Should I use a barbell or EZ bar for this exercise?
A: Either option works well, but an EZ bar may be more comfortable for those with wrist discomfort. The EZ bar’s angled grip provides a more natural hand position, which can reduce strain and improve form.
Q4: Can this exercise replace other tricep movements?
A: The lying close-grip triceps extension is highly effective for tricep isolation, but for a balanced tricep routine, it’s best to combine it with other exercises like tricep dips, pushdowns, and overhead tricep extensions. This ensures all heads of the triceps are fully worked.
Q5: Is it safe for people with elbow issues?
A: If you have existing elbow pain or sensitivity, start with a lighter weight and focus on controlled movements. Avoid locking out fully at the top of the movement, as this can increase strain on the elbow joints. Consulting a healthcare provider or fitness professional can help ensure it’s safe for your specific condition.
Advanced Tips for Maximizing Results from the Lying Close-Grip Triceps Extension
- Slow Down the Eccentric Phase
Lowering the bar slowly (3-4 seconds) during the eccentric phase increases time under tension, which is excellent for stimulating muscle growth. The slower descent enhances control and engagement of the triceps. - Add Pause Reps
Incorporate pause reps by holding the bar for 1-2 seconds at the bottom of each rep, right before you extend your arms. This slight pause intensifies the stretch on the triceps and boosts overall muscle engagement. - Try Drop Sets
Perform a set to failure, then reduce the weight by about 20-30% and continue to press out as many reps as possible until failure again. This high-intensity technique promotes muscle hypertrophy by fully fatiguing the triceps. - Vary Rep Ranges
For well-rounded triceps development, change up your rep ranges periodically. Try heavy weight and low reps one week, then switch to moderate weight with higher reps the next. This variation helps avoid plateaus and keeps your muscles challenged. - Use Mind-Muscle Connection
Focusing on the triceps as you perform each rep can improve activation and technique. This mind-muscle connection ensures that the triceps are working hard throughout the entire movement.
Wrapping Up: Achieve Stronger, Defined Triceps with the Lying Close-Grip Triceps Extension
The lying close-grip triceps extension behind the head with a barbell is a powerful exercise for building tricep strength, size, and definition. By isolating the triceps with a unique movement path, it allows for intense muscle engagement and targeted growth, making it a staple for anyone looking to enhance their arm workouts.
Whether you’re a beginner looking to build foundational strength or an advanced lifter aiming for detailed muscle definition, this exercise can be adapted to suit your goals. Focus on form, start with manageable weights, and incorporate variations to keep challenging your muscles. With consistency and attention to technique, the lying close-grip triceps extension will help you achieve strong, sculpted arms and boost your overall upper body strength.
Add this tricep extension exercise to your routine today, and experience the difference in your tricep development and performance. Strong triceps are not only aesthetically pleasing but also crucial for overall upper body function, making this exercise an essential part of a balanced strength training program.
