How to do the Skull Crusher
Primary: Triceps. Also called: lying triceps extension, ez bar skull crusher.
Step by step
- 1
Lie on a flat bench holding an EZ bar or barbell above your chest with a shoulder-width overhand grip.
- 2
Angle your arms slightly back toward your head so the bar is over your forehead.
- 3
Bend your elbows to lower the bar toward your forehead or just behind your head.
- 4
Extend your arms back to the start while keeping your upper arms still.
Coaching cues
- Keep your elbows tucked, not flared
- Lower slowly and do not bounce at the bottom
- Keep your wrists straight
Common mistakes
- Letting the elbows flare wide
- Moving the upper arms like a press
- Going too heavy and losing control near the head
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Skull Crusher alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Skull Crusher work?
Primary: Triceps.
How many sets and reps of Skull Crusher should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Skull Crusher?
Same movement pattern, different equipment: Overhead Triceps Extension, Triceps Pushdown, Close-Grip Bench Press, Diamond Push-Up, EZ Bar French Press VO, Band Triceps Kickback.
Is the Skull Crusher good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.