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45 Degree Lying Tricep Extension
Beginner
Equipment
Triceps
Equipment
Barbell
Exercise Type
Strength
Mechanics
Isolation
Force Type
Push
The 45° Lying Tricep Extension is a variation of the classic skull crusher that places the arms at an angle behind the head, increasing time under tension and emphasizing the long head of the triceps. Unlike the traditional lying extension, this version keeps more constant tension on the triceps throughout the entire range of motion and allows for a greater stretch at the bottom.
Key Benefits:
- Targets all three heads of the triceps, especially the long head
- Increases time under tension
- Improves elbow stability and arm lockout strength
- Great accessory movement for pressing strength
- Safer on the elbows than vertical skull crushers
- Sit at the edge of a flat bench with a barbell resting on your thighs.
- Grip the bar with a pronated (overhand) grip, hands shoulder-width apart.
- Bring the bar to your chest, lie back on the bench, and press the bar up so arms are fully extended.
- Move your arms back slightly so the bar is positioned at a 45° angle behind your head.
- Keeping elbows fixed and tucked in, lower the bar slowly behind your head, close to the bench or crown of your head.
- Pause at the bottom, then extend your arms and return to the starting position without locking out completely.
- Repeat for the desired number of repetitions.
- Keep elbows stable and avoid flaring outward or drifting forward.
- Focus on controlling the negative (eccentric) phase to maximize triceps tension.
- Stop just short of lockout at the top to keep tension on the muscles.
- This variation can feel harder than a standard skull crusher—use a lighter load at first.
- Breathe steadily and brace your core to support your spine during the lift.
💪 The 45° Lying Tricep Extension is a powerful triceps builder that adds variety to your pressing accessory work while keeping the tension exactly where it counts. 🚀
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