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Arms

Skull Crusher

Intermediate

A lying tricep extension that builds significant arm mass.

Target muscles

Triceps

Calories burned

~6 kcal / set

Secondary muscles

—

Equipment

Barbell, Bench

Goal

Muscle Gain

Sets / Reps

3 × 8-12

Benefits

  • • Builds the long head of the triceps effectively
  • • Strong tricep mass-building movement

Step by step

  1. 1Lie on a bench holding a barbell above your chest with arms extended.
  2. 2Keeping your upper arms still, bend your elbows to lower the bar toward your forehead.
  3. 3Stop just above your forehead.
  4. 4Extend your arms back to the starting position.

Breathing guide

Inhale as you lower, exhale as you extend.

Common mistakes

  • • Letting the elbows flare out wide
  • • Lowering the bar too far or too fast

Safety tips

  • • Keep your upper arms perpendicular to the floor.
  • • Use an EZ-bar if a straight bar strains your wrists.

Variations

  • • Dumbbell skull crusher
  • • Cable skull crusher

Related exercises

Barbell Curl

3 × 8-12

Hammer Curl

3 × 10-12

Concentration Curl

3 × 10-12 per side

Tricep Pushdown

3 × 12-15