Lying Triceps Press

What is Lying Triceps Press? Lying triceps press, also known as skull crushers, is a strength training exercise that targets the triceps muscles. It involves lying flat on a bench with a weight held directly above the head, then bending the elbows to lower the weight towards the forehead or just above it, before extending the arms back to the starting position.

Tutorial

1. Lie flat on a bench with your feet planted firmly on the ground.
2. Hold a dumbbell or barbell with an overhand grip directly above your chest.
3. Keep your elbows pointing towards the ceiling and close to your head.
4. Slowly lower the weight towards your forehead by bending your elbows.
5. Pause briefly when the weight is just above your forehead.
6. Extend your arms back to the starting position by straightening your elbows.
7. Repeat for the desired number of repetitions.

Common Mistakes

• Arching the back off the bench.

• Allowing the elbows to flare out to the sides. - Using momentum to lift the weight instead of focusing on the triceps.

• Lowering the weight too quickly, which can strain the elbows and wrists.

Tips for Better Results

• Use a controlled tempo throughout the exercise.

• Keep your core engaged and back flat on the bench. - Focus on squeezing the triceps at the top of the movement.

• Gradually increase the weight as you get stronger, but prioritize proper form.

Muscles Worked Lying triceps press primarily targets the triceps brachii muscles, specifically the long head. It also engages the lateral head and medial head of the triceps, along with the anterior deltoids and chest muscles for stability.