1 / 6Skull Crusher
Lowering a bar toward your forehead while lying down builds the long head of the triceps, which adds size to the back of the arm.
Triceps
- Level
- Intermediate
- Equipment
- EZ bar, Bench
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lie on a bench holding an EZ bar above your chest, arms straight.
- 2Bend only at the elbows to lower the bar towards your forehead.
- 3Stop just before the bar touches your head.
- 4Straighten your arms to lift the bar back up.
Common mistakes
- Letting the elbows flare out
- Moving the upper arms back and forth
- Going so heavy you can't control the bar near your head
Tips
- Point the elbows at the ceiling and keep them still
- Lower the bar just behind your head
- Use an EZ bar for comfortable wrists
Questions
Is it dangerous?
Not with sensible weight and slow lowering. Start light and use a spotter or dumbbells if unsure.
My elbows hurt. What can I do?
Lower the bar slightly behind the head, use dumbbells, or switch to cable extensions.
More Triceps exercises
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