Arms · Triceps · Barbell
Skull Crusher
The skull crusher is a lying triceps extension: the bar lowers toward the forehead by bending only the elbows, then presses back up. It loads the triceps heavily, including the long head, and is a staple for building arm size.
How to
Barbell- 1 Lie flat, bar over the forehead.
- 2 Lower behind the head by bending the elbows only.
- 3 Extend back to the start.
Tips
- Let the upper arms tilt slightly back toward the head; it keeps tension on the triceps.
- An EZ bar is easier on the wrists.
- Lower slowly; this is not an exercise to rush.
Common mistakes
- Letting the elbows flare outward.
- Turning the rep into a press by moving the upper arms.
- Going heavy enough to lose control near the face.
Muscles worked
Main
- Triceps
Also working
- Forearms, which hold the wrists steady
Breathing and bracing
Breathe in as the bar lowers, breathe out as you extend.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 1.5–2 min rest
- Where it fits
- After pressing, or first on an arm day
Setup
- 1 Lie on a flat bench holding an EZ bar or straight bar with a narrow overhand grip.
- 2 Press the bar up over the chest, arms straight.
- 3 Tilt the arms slightly back toward the head so the bar is over the eyes or forehead.
Technique in detail
- Bend the elbows and lower the bar toward the forehead or just behind the head.
- Keep the upper arms still and the elbows pointing up, not out.
- Stop when the forearms are just past parallel to the floor.
- Extend the elbows to bring the bar back up.
- Lower slowly on every rep; control matters near the face.
In these plans
- PPL · 6 DAY · Push B
- UPPER / LOWER · 4 DAY · Upper B
- BRO SPLIT · 5 DAY · Arms
Variations and alternatives
Questions
To the forehead or behind the head?
Behind the head keeps more tension on the long head of the triceps and is often easier on the elbows.
My elbows hurt. What should I change?
Use an EZ bar or dumbbells, lighten the load, and warm up with pushdowns first.
Do I need a spotter?
For heavy sets it helps. Otherwise stay at a weight you can always lower under control.
Log it in Volu(me)
Add Skull Crusher to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.