How To Do A Skull Crusher

The skull crusher, also called the lying triceps extension, is an exercise where you lie on a bench, hold a bar over your chest and bend your elbows to lower it toward your forehead, then straighten your arms.

It is one of the most effective ways to build the triceps. Most people use an EZ curl bar, which is easier on the wrists than a straight bar.

Skull Crusher Quick Facts

Primary Muscles	Triceps
Secondary Muscles	Forearms, chest (stabilizing)
Equipment	EZ curl bar (or dumbbells) and a flat bench
Level	Intermediate
Sets And Reps	3 sets of 8-12 reps

How To Do A Skull Crusher

1. Lie on a flat bench holding an EZ bar on the angled grips with your palms facing up toward the ceiling.
2. Press the bar up so your arms are straight over your shoulders.
3. Keep your upper arms still and bend your elbows to lower the bar toward your forehead or just behind your head.
4. Stop when your forearms are just past parallel to the floor.
5. Straighten your arms to press the bar back up.
6. Repeat for the target reps.

Skull Crusher Form Tips

• Let your upper arms angle slightly back toward your head. This keeps tension on the triceps.
• Lower the bar slowly and under full control.
• Keep your elbows pointing up rather than flaring out.
• Ask a spotter or start light while you learn the movement.

Common Mistakes To Avoid

• Elbows flaring out. Keep them roughly shoulder-width apart.
• Moving the upper arms too much. That turns it into a pullover or press.
• Dropping the bar fast. Control is key for safety.
• Going too heavy. Heavy skull crushers are hard on the elbows.

Muscles Worked

All three heads of the triceps straighten the elbow, with the long head working hard because the arms are angled overhead. The forearms grip the bar.

Skull Crusher Variations

• Dumbbell Skull Crusher: Each arm works independently.
• Overhead Tricep Extension: A seated or standing version.
• Tricep Pushdown: A cable option.
• Close-Grip Bench Press: A heavier compound press.
• Incline Skull Crusher: Done on an incline bench.

How Many Sets And Reps Should You Do?

Start with 3 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Skull Crushers At Home

An EZ curl bar and a flat bench are ideal. The angled grips are easier on the wrists, and the same bar covers your preacher curls. For a closer look, read our Force USA MyRack review.

Frequently Asked Questions

Why Is It Called A Skull Crusher?

Because you lower the bar toward your forehead. Control the weight and it is a safe exercise.

Are Skull Crushers Bad For Your Elbows?

Moderate weights and controlled reps are fine for most people. Reduce load or switch variations if your elbows hurt.

Should You Use An EZ Bar Or Straight Bar?

An EZ bar is more comfortable on the wrists for most people.

More Exercise Guides

• How To Do A Dumbbell Bench Press
• How To Do A Dumbbell Shoulder Press
• How To Do An Overhead Press
• How To Do An Overhead Tricep Extension
• How To Do A Tricep Pushdown
• How To Do A Preacher Curl

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.