Skull Crusher
A lying triceps extension that lets you load the triceps heavily through a long range.
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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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.