Primary
Triceps
Secondary
Shoulders
Equipment
Ez Bar
Difficulty
Intermediate
Type
Push
See how Pause Rep Skull Crusher could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Pause rep skull crushers add a dead stop at the stretched position, eliminating the stretch reflex and forcing your triceps to generate force from a complete standstill. This technique builds starting strength from the bottom and increases muscle recruitment. The pause also stretches the long head under load, potentially enhancing muscle growth.
When to use it
Use for advanced tricep training with pauses.
Who it's for
Intermediate to advanced lifters seeking intensity.
Lower the EZ bar toward your forehead and pause for a full 2-3 seconds at the bottom—do not let tension escape. Maintain slight muscle engagement during the pause rather than relaxing completely. Then press back up explosively. Use 70-80% of your normal skull crusher weight.
Also targets: Shoulders
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Lie on bench holding EZ bar overhead.
Lower bar toward forehead with control.
Pause at bottom for 2-3 seconds.
Maintain tricep tension during the pause.
Extend elbows to press bar back up.
Squeeze triceps at top and repeat.
Pause eliminates momentum and stretch reflex.
Increases muscle activation significantly.
Use lighter weight than regular skull crushers.
Use pause skull crushers when you want to build bottom-end strength or increase tricep long head development. They work well as a strength-building variation during hypertrophy phases. Program them in place of regular skull crushers for 3-4 week blocks.
Not holding the full pause duration.
Cutting the range of motion short on the Pause Rep Skull Crusher can reduce the training stimulus for your Triceps (long head). Use the largest comfortable range you can control without changing the intended setup.
Losing tension during the pause period.
During any pressing movement like the Pause Rep Skull Crusher, this mistake reduces how effectively your Triceps (long head) can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps (long head) driving the movement, something is off.
Using too heavy weight for pauses.
Loading more weight than you can control on the Pause Rep Skull Crusher often creates compensations that shift work away from your Triceps (long head). Reduce the load until each rep follows the intended path.
Intermediate to advanced lifters seeking intensity.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8 reps with 2-3 second pause. Rest 90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Pause Rep Skull Crusher could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Pause Rep Skull Crusher
The Pause Rep Skull Crusher primarily targets the Triceps (long head), making it an effective exercise for triceps development. Secondary muscles worked during the Pause Rep Skull Crusher include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Core.
Our library labels Pause Rep Skull Crusher as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Pause Rep Skull Crusher. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Pause Rep Skull Crusher is a ez bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Pause Rep Skull Crusher include: Skull Crusher, Tricep Pushdown, Overhead Tricep Extension. These exercises target similar muscle groups as the Pause Rep Skull Crusher and can be used as substitutes based on your equipment availability, gym setup, or training preferences.