Skull Crusher

Primary: Triceps Brachii (All Three Heads)

Secondary: Shoulder Girdle Muscles That Stabilize the Arms

1. Get into the starting position. Lie on a flat bench, place your feet firmly on the floor, and grip the barbell comfortably with your hands approximately shoulder-width apart.
2. Stabilize your arms. Raise the barbell above your body, positioning your upper arms slightly toward your head. Keep your elbows approximately shoulder-width apart.
3. Lower the barbell. Inhale as you slowly bend your elbows, lowering the bar behind your head through a comfortable range of motion. Avoid flaring your elbows excessively outward.
4. Perform the extension. Exhale as you straighten your arms by contracting your triceps, keeping your upper arms as stable as possible.
5. Repeat the movement. Perform the exercise smoothly, without jerking or lowering the barbell too quickly.

Mistake 1: Flaring your elbows too far out to the sides.

How to Fix: Keep your elbows approximately shoulder-width apart and maintain control of their position throughout the movement.

Mistake 2: Using excessive weight and lowering the barbell too quickly.

How to Fix: Reduce the weight and perform the movement slowly, maintaining full control of the barbell.

1. Lying EZ-Bar Triceps Extension — Allows for a more comfortable wrist position during the exercise.
2. Lying Dumbbell Triceps Extension — Allows each arm to move independently.
3. Seated Overhead Triceps Extension — An overhead extension variation that places greater emphasis on the long head of the triceps.

Sets

3

Reps

10–12

Rest Between Sets

60–90 seconds