Skull Crusher
Muscles worked
Instructions
- 1Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
- 2Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
- 3Lift the bar back to the starting position by extending the elbow and exhaling.
- 4Repeat.
About Skull Crusher
The skull crusher, or lying triceps extension, is performed on a bench, the bar (ideally an EZ bar) lowered toward the forehead or slightly behind the head. Elbows fixed and pointing at the ceiling, you move only the forearms, which intensely targets all three heads of the triceps. Lowering the bar behind the head increases the long-head stretch. It is one of the best mass builders for the back of the arm, but also one of the toughest on the elbows: warm them up, pick a reasonable load and keep a slow, controlled descent.
check_circleBenefits
- check_circleHeavily loads all three heads of the triceps
- check_circleAllows heavier loading than single-arm extensions
- check_circleLowering behind the head increases the long-head stretch
lightbulbExecution tips
- lightbulbKeep the elbows fixed and pointing toward the ceiling
- lightbulbLower the bar to the forehead or behind the head, without flaring
- lightbulbUse an EZ bar if your wrists are sensitive
- lightbulbControl the descent and never bounce at the bottom
warningCommon mistakes
- warningLetting the elbows flare out to the sides
- warningMoving the shoulders and turning it into a pull-over
- warningLowering too fast and risking hitting your forehead
- warningBending the wrists backward under the load
helpFrequently asked questions
Should I lower the bar to the forehead or behind the head?expand_more
Lowering behind the head keeps constant tension and stretches the long head more; to the forehead the contraction is shorter but still effective.
Do skull crushers hurt the elbows?expand_more
With an EZ bar, controlled loads and stable elbows, discomfort is rare; avoid bouncing and overloading the movement.
EZ bar or straight bar for skull crushers?expand_more
The EZ bar is preferable: its semi-neutral grip reduces twisting stress on the wrists and elbows. The straight bar is possible but harder to tolerate over time.
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