Skullcrusher: Form, Cues & Programming

What is a skullcrusher?

The skullcrusher is a lying triceps extension that trains elbow extension with the upper arm held mostly in place. It is a direct triceps movement that works well after pressing when you want more targeted arm volume.

How to do a skullcrusher

1. Lie flat on a bench with an EZ bar or barbell held above your chest using a close, secure grip.
2. Keep your upper arms steady and bend only at the elbows, lowering the bar toward your forehead or just behind it.
3. Extend your elbows to return to the starting position without flaring your elbows wide.

Form cues

• Use a controlled lowering phase and keep your wrists stacked over the bar.
• Let the bar travel slightly behind the forehead if that keeps your elbows comfortable.
• Start lighter than you think; triceps isolation work rewards control more than momentum.

Common mistakes

• Moving the shoulders through the rep instead of isolating elbow extension.
• Letting the elbows drift excessively wide.
• Dropping the bar too quickly at the bottom of the rep.

Programming tips

Use skullcrushers for 2–4 sets of 8–15 reps after compound pressing. If your elbows get irritated, swap to an EZ bar, dumbbells, or a cable variation and keep the range of motion pain-free.