Skull crushers lower the bar toward the forehead while the elbows stay fixed, a movement that stretches the long head of the triceps under heavy load. It is one of the most effective exercises for adding arm size when done with control.
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3
Sets
10
Reps
Barbell
Equipment
5.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
➕
Secondary
Chest
📋 How To Perform Skull Crushers (EZ Bar)
1
Lie on a flat bench, hold the EZ bar above your chest, arms extended.
2
Keep upper arms vertical and still throughout the movement.
3
Bend only at the elbow, lowering the bar toward your forehead.
4
Extend back up by squeezing the triceps, without moving your shoulders.
5
Go slow on the way down — this is where injuries happen if rushed.
💡 Benefits of Skull Crushers (EZ Bar)
Loads the long head of the triceps through a deep stretch, which makes it one of the most effective exercises for building arm size. The EZ bar angle also reduces wrist strain compared with a straight bar.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 12 reps with a moderate weight and 60 to 90 seconds of rest. Lower the bar toward the forehead or just behind the head, keep the upper arms still, and extend until the elbows are straight without locking them hard.
⚠️ Common Mistakes to Avoid
Flaring the elbows wide so the shoulders take over
Lowering fast and relying on bounce at the bottom
Letting the upper arms drift back over the head, which turns it into a pullover
✅ Pro Tips
Lower the bar slightly behind the forehead rather than to it; it keeps tension on the triceps
Use a spotter or light weight when training near failure
🛡️ Safety Notes
The bar travels near your face, so use a weight you can fully control and a spotter for heavy sets. EZ-bars reduce wrist strain compared with straight bars.
🔁 Progressions & Regressions
Make it harderJM press for a heavier compound variation.
Make it easierdumbbell overhead extension with lighter weight.
