Primary
Triceps
Secondary
Shoulders
Equipment
Ez Bar
Difficulty
Intermediate
Type
Push
See how 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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Skull crushers—also called lying tricep extensions—are a free weight mass builder for the triceps long head. The lying position allows heavier loading than standing overhead variations while still placing the long head under stretch. The exercise gets its name from the bar path, which travels toward your forehead or just behind your head.
When to use it
Use as a primary tricep mass builder in arm workouts.
Who it's for
Intermediate lifters wanting tricep mass.
Keep your elbows pointed at the ceiling throughout—do not let them flare outward. Lower the bar toward your forehead or slightly behind your head for a better stretch. Control the eccentric carefully; this is not an exercise to rush.
Also targets: Shoulders
Want Ely to consider Skull Crusher for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Lie on bench holding EZ bar with narrow grip.
Extend arms straight up over chest.
Lower bar toward forehead by bending elbows.
Keep upper arms stationary throughout.
Extend elbows to push bar back up.
Squeeze triceps at the top.
Also known as lying tricep extension.
Keep elbows pointed at ceiling.
Can lower behind head for more stretch.
Program skull crushers as your primary tricep isolation movement on arm days, or after compound pressing on push days. The free weight loading makes them ideal for progressive overload in the 8-12 rep range. Follow with pushdowns for complete tricep coverage.
Letting elbows flare out.
Letting your elbows drift away from the intended path during the Skull Crusher can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Lowering to nose instead of forehead/behind head.
Craning your neck during the Skull Crusher changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Using too much weight.
Loading more weight than you can control on the Skull Crusher often creates compensations that shift work away from your Triceps (long head emphasis). Reduce the load until each rep follows the intended path.
Intermediate lifters wanting tricep mass.
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 10-12 reps. Rest 60-90 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 Skull Crusher could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekSkull crushers and the overhead cable extension both target the long head, but through different tension profiles. Skull crushers use free-weight resistance that peaks at the bottom and disappears at the top. The overhead cable version keeps tension constant through the full range. Rotate between them across training blocks to hit the long head from two angles.
Share your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Skull crushers stretch the long head for more growth potential, while pushdowns are easier to perform and excellent for volume. Use both for complete tricep development.
Skull crushers allow heavier loading with a horizontal pressing angle, while overhead extensions maximize long head stretch. Both effectively build the triceps long head.
Frequently Asked Questions About the Skull Crusher
The Skull Crusher primarily targets the Triceps (long head emphasis), making it an effective exercise for triceps development. Secondary muscles worked during the Skull Crusher include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Core.
Our library labels 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 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 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 Skull Crusher include: Overhead Tricep Extension, Close-Grip Bench Press, Tricep Pushdown, Overhead Cable Extension. These exercises target similar muscle groups as the Skull Crusher and can be used as substitutes based on your equipment availability, gym setup, or training preferences.