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💪 Strength Intermediate

Skull Crusher

A tricep isolation exercise performed lying down that builds arm mass and strength.

Muscle Groups

Triceps

Equipment Needed

EZ Bar Bench

The skull crusher, also known as the lying tricep extension, is one of the most effective exercises for building tricep mass. It targets all three heads of the triceps muscle.

How to Perform

  1. Setup: Lie on a flat bench holding an EZ bar (or straight bar) with a narrow overhand grip, arms extended straight up over your chest.

  2. Position: Keep your upper arms stationary and perpendicular to the floor throughout the movement.

  3. Lower: Bend at the elbows to lower the bar toward your forehead (or just behind your head), keeping your upper arms still.

  4. Bottom Position: Lower until your forearms are just past parallel to the floor, feeling a stretch in your triceps.

  5. Extend: Push the bar back up by extending your elbows, squeezing your triceps at the top.

Tips

  • Keep your elbows tucked in, not flared out
  • Control the weight—don’t let it drop
  • Lower to just above or behind your forehead
  • Keep your upper arms stationary

Variations

  • Dumbbell Skull Crusher: More range of motion
  • Incline Skull Crusher: Different angle of resistance
  • Cable Skull Crusher: Constant tension
  • Single-Arm Skull Crusher: Unilateral version

Common Mistakes

  • Flaring elbows out too wide
  • Moving the upper arms during the lift
  • Using too much weight
  • Lowering the bar to the nose instead of forehead/behind head