Skull Crusher
Primary
Triceps
Secondary
Shoulders
Equipment
Ez Bar
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Skull Crusher is a isolation pushing movement that primarily targets your triceps. Use as a primary tricep mass builder in arm workouts.
Everything You Need to Know About the Skull Crusher
The Skull Crusher is a intermediate difficulty exercise that targets your Triceps (long head emphasis). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a primary tricep mass builder in arm workouts. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting tricep mass. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Skull Crusher — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Skull Crusher?
- 1
Lie on bench holding EZ bar with narrow grip.
- 2
Extend arms straight up over chest.
- 3
Lower bar toward forehead by bending elbows.
- 4
Keep upper arms stationary throughout.
- 5
Extend elbows to push bar back up.
- 6
Squeeze triceps at the top.
What are the best tips for the Skull Crusher?
Also known as lying tricep extension.
Keep elbows pointed at ceiling.
Can lower behind head for more stretch.
Common Skull Crusher mistakes
Letting elbows flare out.
Letting your elbows drift wide during the Skull Crusher shifts load onto your shoulder joint instead of your Triceps (long head emphasis). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Lowering to nose instead of forehead/behind head.
Craning your neck during the Skull Crusher compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Using too much weight.
Loading more weight than you can control on the Skull Crusher forces compensatory movement patterns that bypass your Triceps (long head emphasis). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Skull Crusher — who it's best for
Intermediate lifters wanting tricep mass.
How to Program the Skull Crusher
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60-90 seconds.
What are good alternatives to the Skull Crusher?
Overhead Tricep Extension
Close-Grip Bench Press
Tricep Pushdown
Overhead Cable Extension
Other Variations
- Dumbbell Skull Crusher
- Decline Skull Crusher
- Incline Skull Crusher
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Skull Crusher — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Control the weight.
- Dont let bar drift to face.
- Have spotter for heavy sets.