Skull Crusher

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie flat on a bench, holding the barbell directly over your shoulders with a shoulder-width grip.
• Keep the elbows tucked and pointing straight ahead, ensuring the upper arms remain stationary throughout.
• Lower the barbell under control by bending only at the elbows until the bar is just above your forehead.
• Press the weight back to the starting position by extending the elbows fully while keeping the shoulders stable.

Common mistakes

• Allowing the elbows to flare out to the sides during the lift.
• Moving the upper arms back and forth, which shifts the load from the triceps to the shoulders.
• Dropping the weight too quickly toward the forehead without control.

Frequently asked questions

Where should the bar lower to?

The barbell should be lowered to just above the forehead or slightly behind the head to keep tension on the triceps.

Can I use an EZ-bar instead of a straight barbell?

Yes, using an EZ-bar is highly recommended as it reduces the strain on your wrists and elbows.

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