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.
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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.
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
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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.
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.
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.
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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.
The Skull Crusher is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting tricep mass. Focus on proper technique and consider starting with easier variations.
For the Skull Crusher, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60-90 seconds. For strength, use 6-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Skull Crusher typically requires a ez bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.