How to do a Skullcrusher

Authored by Fitbod

About Skullcrusher

Sets Logged
2,403,040
Popularity Rank
60th
Difficulty
Beginner
Triceps Strength
100 mSCORE 2nd
Equipment Required
  • Photo of Flat Bench
    Flat Bench
  • Photo of EZ Bar
    EZ Bar
Primary Muscles
Secondary Muscles

Instructions: How To

Skullcrushers are an isolation exercise that targets the triceps. By laying back on a bench, you prevent yourself from swaying or leaning into the movement in order to help you move the weight. An EZ-Bar helps you find a comfortable grip, while still adding stability to the movement similar to a barbell variation.

  1. Lie your back onto a bench while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
  2. The bench should be in contact with your head, shoulders, and butt at all times.
  3. Unrack the barbell with a shoulder-width grip and position it overtop of your shoulders.
  4. Keep your upper arms vertical with the ground and stationary as you flex your elbows to lower the barbell to just above your forehead.
  5. Exhale to extend your arms and return the barbell to the starting position.

Common Mistakes

  • Limit Range of Motion at the Top

    Make sure you’re keeping tension on your triceps at the top of the movement. Many lifters will lock out their arms with the weight directly over their elbow. This gives your triceps time to rest between reps. Limit your range of motion so there’s always tension on your triceps.

  • Elbow Drift

    Don’t allow your elbows to move much during this exercise. A little movement is fine, but you want the weight to pivot around your elbow as much as possible. Try shifting your mindset from lowering the weight directly onto your forehead, to arcing around towards the top of your head.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps