Skull Crusher tutorial
The skull crusher is an isolation exercise that places the triceps, especially the long head, under strong stretch and load. It is highly effective for building triceps size and strength and, because it requires precise control, suits intermediate lifters.
How to perform
- Lie on a flat bench and grip a barbell or EZ bar shoulder-width with palms facing up.
- Hold the bar with straight arms over your chest, then tilt your upper arms slightly back toward your head.
- Keeping your upper arms still, bend your elbows to lower the bar slowly to just above your forehead or slightly behind your head.
- Keep your elbows pointing toward the ceiling and close together.
- Contract your triceps to straighten your elbows and return the bar to the start.
Breathing: Inhale as you lower the bar and exhale as you extend your arms.
Key tips
- An EZ bar puts less stress on the wrists.
- Keep the lowering phase slow and fully controlled.
- Where possible, have a partner hand you the bar and take it back.
Common mistakes
- Letting the elbows flare out to the sides.
- Moving the upper arms, turning it into a pullover or press.
- Going too heavy and dropping the bar quickly toward the face.
Safety: People with elbow pain should be cautious; the cable pushdown or a light dumbbell version is a safer alternative.
TricepsPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Overhead Dumbbell Extension
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