Barbell exercise

Skull Crusher (Barbell) form, muscles worked, and workout tracking

The barbell skull crusher is a lying triceps extension in which the bar is lowered toward the forehead or just behind the head with the upper arms held still, heavily loading the long and medial heads of the triceps. Lifters use it as a primary triceps mass and strength builder that also carries over to bench press lockout, often with an EZ bar to spare the wrists.

Skull Crusher (Barbell) illustration

How to do Skull Crusher (Barbell)

  1. 1Lie on a flat bench holding a barbell or EZ bar over your chest with a narrow overhand grip and arms extended.
  2. 2Angle your upper arms slightly back toward your head and keep them fixed there for the whole set.
  3. 3Inhale as you bend your elbows, lowering the bar under control toward your forehead or just behind the crown of your head.
  4. 4Do not let your elbows flare wide or your upper arms swing toward your torso to heave the weight up.
  5. 5Exhale as you extend your elbows to straight, squeezing the triceps at the top; keep the descent slow to protect the elbows.

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Track Skull Crusher (Barbell) in Plates

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