Close-Grip Barbell Skull Crusher to the Chin

Differentiation: Mechanics

This variation of a lying triceps extension is unique. Here is how: you lower the bar all the way to your chin, | instead of to your forehead | or behind your head. lowering the bar to your chin creates an angle | that puts maximum tension on all three heads of the triceps. You use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution keeps tension on the lateral head of the triceps. This exercise also uses a close grip. This hand position creates an angle | that engages all three heads of the triceps.

Starting Position

To get into starting position, do this...

1) Locate a stationary flat bench.

2) Set the Olympic bar on the bench's pegs so it is an arms' length above you.

3) Load plates onto the Olympic Bar.

4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Lie on your back on the stationary flat bench.

6) Place your feet flat on the floor.

7) Grasp the bar, hands shoulder-width apart - with your palms facing forward.

8) Lift the bar off the bench's pegs and move it forward so it is directly above your neck with your arms straight.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your arms at the elbows to allow the bar to gradually rotate downward using an arc motion...

3) ...until the bar is just above your chin.

4) Exhale as you arc the bar upward

5) ...until your arms are fully extended and over your head.

6) ...while keeping your upper arms at a 90-degree angle to the floor.

7) Hold this position for a count of two seconds.

8) Repeat reps for a full set.

9) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.

Keep your upper arms stationary and focus on only moving your forearms.

Keep your upper arms perpendicular to the floor.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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