Lying Triceps Press
Muscles worked
Instructions
- 1Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
- 2Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.
- 3As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
- 4At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying Triceps Press
The lying triceps press, often called a skull crusher, is one of the most effective isolation movements for building triceps mass. Lying on a flat bench, you lower an EZ bar or straight bar from arms extended until it lightly touches your forehead, keeping your upper arms perfectly still and perpendicular to the floor throughout. Only the forearms move, which intensely isolates all three triceps heads, especially the long head when the elbows stay tucked in. The EZ bar is usually preferred over a straight bar since it reduces wrist strain at the bottom of the range. It's a classic bodybuilding exercise, excellent for triceps pump and definition, and works well alongside compound pressing movements like the bench press or dips.
check_circleBenefits
- check_circleIntensely isolates all three triceps heads
- check_circleThe EZ bar is easier on the wrists than a straight bar
- check_circleExcellent for triceps pump and definition
- check_circlePairs well with compound pressing movements
lightbulbExecution tips
- lightbulbKeep your elbows tucked and still throughout the movement
- lightbulbLower the bar slowly and under control toward your forehead
- lightbulbUse an EZ bar if you feel wrist discomfort
- lightbulbPick a moderate load to protect your technique
warningCommon mistakes
- warningLetting the elbows flare out during the lowering phase
- warningUsing too heavy a load, which breaks the arm's path
- warningLetting the upper arms move instead of staying fixed
- warningLowering the bar too fast and losing control
helpFrequently asked questions
EZ bar or straight bar for this exercise?expand_more
The EZ bar is generally preferred as it reduces wrist strain at the bottom of the range.
What load should I start with?expand_more
Start light — this is a technical movement, and a poor bar path can quickly become uncomfortable on the elbows.
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