How to do a Skullcrusher
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Skullcrusher
Flat Bench
EZ Bar
Workouts with Skullcrusher
Instructions for Proper Form
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.
- Lie your back onto a bench while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
- The bench should be in contact with your head, shoulders, and butt at all times.
- Unrack the barbell with a shoulder-width grip and position it overtop of your shoulders.
- Keep your upper arms vertical with the ground and stationary as you flex your elbows to lower the barbell to just above your forehead.
- Exhale to extend your arms and return the barbell to the starting position.
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Skullcrusher is also known as:
- EZ-Bar Skullcrusher
- Lying Tricep Extension
Common Form 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.
Weight & 1 Rep Max Calculator
Average Skullcrusher standards by male, female, weight, age and height
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Alternative Exercises to Skullcrusher
1. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 29,533 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
2. Seated Tricep Press
97.4 mSCORESWAPPED 16,415 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
3. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 15,230 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
4. Cable Tricep Pushdown
97.9 mSCORESWAPPED 13,826 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
- Beginner
- Triceps
- Rope Cable
5. Dumbbell Kickbacks
93.7 mSCORESWAPPED 9,072 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
6. Bench Dip
93.8 mSCORESWAPPED 8,252 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
- Beginner
- Triceps
- Flat Bench
7. Dip
93.9 mSCORESWAPPED 6,782 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
- Beginner
- Triceps
- Dip (Parallel) Bar
8. Machine Tricep Dip
92.9 mSCORESWAPPED 6,668 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
- Beginner
- Triceps
- Tricep Dip Machine
9. Machine Tricep Extension
90.2 mSCORESWAPPED 6,452 TIMESSimilar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.
- Beginner
- Triceps
- Triceps Extension Machine
10. EZ-Bar Overhead Tricep Extension
89.8 mSCORESWAPPED 6,181 TIMESLike other Tricep Extensions, this is an isolation exercise that targets the triceps. The use of an EZ-Bar adds some stability to the movement allowing for heavier loads. In addition an EZ-Bar can offer a more comfortable grip compared to something like a Barbell. By performing this exercise while standing you add some instability back into the movement, which makes this a great exercise for developing functional strength.
- Intermediate
- Triceps
- EZ Bar