EZ-Bar Skull Crusher
Lying on a bench, lower the EZ-bar toward the forehead by bending only at the elbows, then extend to lockout.
See your setup in four steps
Demo video from YouTube, played in its own player.
How to do the EZ-Bar Skull Crusher
The skull crusher is a lying triceps extension where you lower an EZ-bar toward your forehead and press it back up. The angled bar puts less strain on the wrists than a straight bar, and the overhead arm position stretches the long head of the triceps.
Set up
- 1Lie on a flat bench holding an EZ-bar with a narrow grip on the angled sections.
- 2Press the bar to straight arms over your chest, then tip your arms slightly back toward your head.
The movement
- 1Bend your elbows to lower the bar toward your forehead or a little behind it.
- 2Keep your upper arms still and your elbows pointing up.
- 3Stop at a comfortable stretch.
- 4Straighten your elbows to bring the bar back up.
Cues
- Elbows point at the ceiling
- Lower behind your forehead
- Upper arms stay still
- Control the stretch
Common mistakes
- Elbows flaring out to the sides.
- Keep them about shoulder width and pointed upward.
- Moving the upper arms so it turns into a press.
- Lock the shoulders in place and let only the elbows bend.
- Dropping the bar fast toward the head.
- Lower over two to three seconds with a weight you fully control.
Also works: Anconeus, Forearm muscles
Make it easier
Build the pattern with the Dumbbell Skull Crusher or the Cable Triceps Pushdown.
Make it harder
Add a one-second pause in the stretch, then pair it with the Barbell Close-Grip Bench Press for heavier triceps work.
Use a spotter or a light load near failure, since the bar travels over your face.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the triceps, for when the ez bar is taken or you want a change.
Questions
- What muscles does the EZ-Bar Skull Crusher work?
- The EZ-Bar Skull Crusher mainly works the triceps.
- What equipment do you need for the EZ-Bar Skull Crusher?
- A ez bar.
- How many sets and reps of the EZ-Bar Skull Crusher?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the EZ-Bar Skull Crusher?
- Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.
Program it for your clients
Coaches add the EZ-Bar Skull Crusher to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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