Arms
Skull crusher
The skull crusher lowers a bar toward your forehead while lying on a bench, then extends your elbows to press it back up.
- Primary
- Triceps
- Secondary
- None
- Equipment
- EZ bar
- Type
- isolation
Why it earns a spot
It loads the triceps in a lengthened position, which makes it a strong growth movement when your elbows tolerate it.
How to do it
- Lie on a bench holding an EZ bar over your chest with your arms straight and hands about shoulder width.
- Keep your upper arms still and angled slightly back over your head.
- Bend your elbows to lower the bar toward your forehead or just behind your head.
- Stop when you feel a deep stretch in your triceps.
- Extend your elbows to push the bar back to the start without moving your upper arms.
Common mistakes
- Letting your elbows flare wide; keep them pointed at the ceiling.
- Using so much weight that your upper arms move; lighten it so only the forearms hinge.
- Lowering too fast near your face; control the descent.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3 | 8-12 | 60-90 sec |
Add reps to 12, then add the smallest plate you have. If your elbows ache, switch to cable or dumbbell overhead extensions.
Routines that use it
Swaps and alternatives
Fortis · free while in beta
Log every skull crusher set.
Fortis keeps your sets, reps and weights in one place and shows the trend over time, so progress is a number instead of a feeling.
Create your free account