How to Do the Skull Crusher
The skull crusher is a lying triceps extension where you bend only at the elbows to lower a bar toward your forehead. It targets all three triceps heads, especially the long head when your arms angle back slightly. It suits lifters who want direct arm volume and who are comfortable keeping their upper arms still.
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Muscles worked
Primary
- Triceps
Secondary
- None to speak of
How to do the Skull Crusher
- 1
Lie on a flat bench holding an EZ bar with an overhand grip, hands about shoulder width apart.
- 2
Press the bar up so your arms are straight above your shoulders, or angled slightly back.
- 3
Keep your upper arms still and bend only your elbows to lower the bar toward your forehead.
- 4
Stop when the bar is just above your forehead or lowers slightly behind your head.
- 5
Squeeze your triceps and extend your elbows to return to the top.
- 6
Keep your elbows pointing at the ceiling and your wrists straight the whole set.
Form cues to remember
- Only your elbows move
- Elbows point at the ceiling
- Lower slowly and with control
- Squeeze the triceps at the top
Skull Crusher video tutorial
Common mistakes
Elbows flaring out
Keep your elbows narrow and pointing up, which protects your joints.
Letting your upper arms drift
Pin your upper arms in place so the triceps do the work.
Going too heavy
Choose a weight you can lower slowly; skull crushers punish ego loading.
Bending the wrists
Keep your wrists straight and neutral, or switch to dumbbells.
Sets and reps
| Muscle growth | 3–4 sets of 8–15 reps, 60–90 sec rest |
|---|---|
| Strength | 3 sets of 6–8 reps, 2 min rest |
This move can irritate the elbows if you load it heavy or flare them out, so keep the weight moderate. If the bar feels unstable, ask for a spotter or use dumbbells.
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Skull Crusher FAQ
Do skull crushers hurt your elbows?
They can if the weight is too heavy or your elbows flare out. Use an EZ bar, keep your elbows narrow and stop if you feel a sharp pinch rather than muscle burn.
Skull crusher vs overhead triceps extension?
Skull crushers are easier to stabilize and let you go heavier. Overhead extensions stretch the long head more, so many lifters use both.
Should I lower the bar to my forehead or behind my head?
Either works. Lowering just behind your head keeps tension on the triceps and stretches the long head a bit more, while lowering to your forehead is simpler to learn.
