Skullcrusher

Skullcrusher

The skullcrusher targets the long head of the triceps with an extension movement on a flat bench.

Muscles Involved

• Triceps long head : primary target, stretched in lying position
• Lateral and medial heads : assist

Step-by-Step Instructions

Step 1 — Position

Lying on flat bench, arms extended vertically, EZ bar in hand.

Step 2 — Descent

Bend only the elbows, lower the bar toward the forehead. Elbows fixed.

Step 3 — Extension

Rise by contracting triceps. Only the forearms move.

Sets and Reps

3 sets of 10-12 reps.

Common Mistakes

• Elbows flaring : keep them pointed at ceiling
• Going too low : bar goes toward forehead, not behind head
• Too much weight : risk of elbow or skull injury

Safety Tips

A spotter is recommended. Do not go too low. Use an EZ bar to reduce wrist stress. Pay attention to the exercise name — it is aptly named!

Variations

• With dumbbells : unilateral movement possible
• On incline bench : different emphasis on long head
• Behind-the-head extension : more stretch

Who Is This Exercise For?

Intermediate to advanced. Effective exercise requiring caution.