Mark Ottobre shows how to do EZ-bar lying tricep extensions on a flat or decline bench. Keep your elbows fixed and pointing up, not forward, as you lower the bar. The two main variations are skull-crushers to the forehead or behind-the-head extensions for more range of motion.
This is EZ bar lying tricep extension. Let's talk about the setup to begin with. So when we do it, I've got it on a flat bench. You can do this on a decline. In fact, when you are doing this on a decline, you will get more range of motion. But the setup, I like to not put my head just on the bench. I like to have my crown of my head just off the bench. That way I can get a little, a little more comfortable. So with your elbows, don't have them too far forward. You want to have them in a fixed position. And you kind of want the elbows on a diagonal. So as you come down, you're going to be pointing your elbows up to the roof. Notice how I'm not moving, I'm just coming straight up. One of the common mistakes that people make with a bar is as they come up, they move forward. Now we don't need to do that, it's unnecessary. It also alleviates the tension through the tricep. So instead, we want to keep those elbows pointing up, then as we come forward, we're locking out. So all the way down, up. You can play with the bar position. So if you're coming straight to your forehead, this is what you'd call a skull crusher. Yeah. And if you're going further behind, you're gonna get a bit more range of motion. Just be wary that again, you don't bounce out of it. It's nice and controlled. So again, for the skull, less range of motion. If we go behind our head, we're gonna get more range of motion. I like to start people off behind their head to really get that range of motion if their elbows allow. If your elbows do flare up on this, I would use dumbbells instead of the barbell, but this is a really great exercise, lying tricep extension.
