Skull Crusher
A lying triceps extension that lets you load the triceps heavily through a long range.
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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
- Equipment
- Barbell, Flat bench, EZ bar
- Level
- Intermediate
- Tempo
- Lift 1 s · Lower 2 s
How to do the skull crusher
- 1Lie on a flat bench holding an EZ bar over your shoulders with straight arms.
- 2Tilt the arms slightly back toward your head.
- 3Bend only the elbows to lower the bar toward your forehead or just behind it.
- 4Extend the elbows to bring it back up.
When to pick it: Pick it for heavy triceps work if your elbows tolerate it.
Form cues
- Upper arms stay put
- Lower behind the head for more stretch
- Control it
Common mistakes
- Elbows flaring out
- Turning it into a pullover
- Going too heavy too soon
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
