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Exercise handout — move better, feel better.
Lying Triceps Extension
Lying on back, lower weights toward forehead then extend. Also called skull crushers. Effective triceps exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench, dumbbells
Home Options
- weight bench + dumbbells
No equipment? Try: EZ curl bar, Barbell
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
3 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Lie on bench or floor
- Hold dumbbells straight up over chest
- Upper arms perpendicular to floor
Step 1 of 5
Keep upper arms still, pointing up
Step 2 of 5
Bend elbows to lower weights toward forehead
Step 3 of 5
Stop just above forehead level
Step 4 of 5
Extend elbows to press back up
Step 5 of 5
Control throughout
Breathing
- Inhale on lower
- Exhale on extend
Form Cues
- Upper arms stay vertical
- Only elbows bend
- Don't hit your face
- Controlled lowering
Common Mistakes to Avoid
- Upper arms moving
- Lowering to chest instead of forehead
- Weights too heavy
- Bouncing at bottom
Safety Information
Advanced exercise. Use appropriate weight. Avoid if elbow is painful with extension.
Progressions
Increase weight or slow tempo
Regressions
Use lighter weights
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.