Barbell Lying Triceps Extension Skull Crusher

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.

Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.

Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.

Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.

Repeat for the desired number of repetitions.

Recruiting larger muscle groups to "help" move the weight instead of isolating Triceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.