Arms · Isolation

Skull Crusher

A lying EZ-bar extension that builds triceps mass.

MAIN MUSCLE
Triceps
EQUIPMENT
EZ bar, Bench
LEVEL
Intermediate
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on a flat bench holding an EZ bar over the chest with arms straight.

  2. Tilt the arms slightly back toward your head.

  3. Bend the elbows to lower the bar toward the forehead or just behind it.

  4. Extend the arms back to the start.

COMMON MISTAKES

  • Elbows flaring out; keep them pointing forward and close together.
  • Moving the upper arm; only the forearm should move.

TIPS

  • Fully lock out and squeeze the triceps at the end of every rep.

QUESTIONS

Which muscles does Skull Crusher work?

The main muscle is Triceps.

How many reps should I do?

FORGE suggests 8-12 reps for Skull Crusher. The app adjusts sets and reps to your goal and level.

What can I do instead of Skull Crusher?

These train the same muscles: Dumbbell Overhead Triceps Extension, Close-Grip Bench Press, Overhead Cable Triceps Extension.