Skull Crusher
How to do it
Starting position
- Lie on a flat bench and plant your feet firmly on the floor.
- Grip the EZ bar narrower than shoulder-width with an overhand grip.
- Press the bar all the way up over your chest and straighten your arms.
- Angle your shoulders slightly back so the barbell is positioned toward the top of your head.
Movement
- Keep your upper arms stationary and bend your elbows to lower the bar.
- Slowly lower the barbell so it goes slightly past your hairline.
- Feel your triceps contract and press back up to the starting position.
Breathing
Inhale as you lower the bar and exhale as you press it up.
Trainer tips
- Keep your elbows pinned and bend only your arms
- Lower the bar to your forehead or behind your head
- Do not let your elbows flare out
Cautions
- Maintain your bar path so the weight does not fall on your forehead and cause injury.
- Swinging the elbows back and forth
- Getting greedy with weight and pushing with the shoulders
- Bending the wrists excessively
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Equipment |  EZ bar Flat bench |
| Movement pattern | Isolation |
| Rep range | 8–12 reps |
4 similar exercises
Representative exercise: Skull Crusher
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the EZ bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Seated Single Arm Overhead Triceps ExtensionEasierDumbbell Overhead Triceps ExtensionEasierRing Triceps ExtensionHarderBarbell Decline Close Grip To Skull PressHarderBodyweight SkullcrusherSimilar exerciseBarbell Standing Overhead Triceps ExtensionSimilar exerciseEZ Barbell Lying Triceps ExtensionSimilar exerciseMachine Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.