Lying Barbell Tricep Extension (Skull Crusher).

Make every rep count.

1. 01

   Sit on the end of a flat bench with the barbell resting on your thighs. Use your legs to help guide it up safely.

2. 02

   Grab the bar with an overhand grip, hands about shoulder-width.

3. 03

   Bring the bar to your chest, lie back, and press it to straight arms above your chest.

4. 04

   Lock your upper arms in place (elbows pointing up, not flaring out). Slowly bend only at the elbows and lower the bar to about 1–2 inches above your forehead.

5. 05

   Briefly pause, then smoothly extend your elbows to raise the bar back up.

6. 06

   Stop just short of fully locking out your elbows, keep control the whole time, and repeat for reps.