EZ-Bar Skull Crusher
A lying triceps extension with an EZ-bar that loads all three heads, especially when lowered slightly behind the head.
Muscle activation
- Triceps90%
- Forearms10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Lie on a flat bench holding an EZ-bar with a narrow overhand grip.
2. Mid-rep
Keep elbows pointing up and roughly shoulder width.
3. End of the movement
Pause briefly at a comfortable stretch.
4. Common mistake
Elbows flaring out
Ways to do it
Triceps extension on 5 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Lie on a flat bench holding an EZ-bar with a narrow overhand grip.
- 2Press the bar up over your chest, then angle the arms slightly back toward your head.
- 3Plant your feet and keep your shoulder blades set.
Execution
- 1Bend at the elbows to lower the bar toward your forehead or just behind it.
- 2Keep elbows pointing up and roughly shoulder width.
- 3Pause briefly at a comfortable stretch.
- 4Extend the elbows to bring the bar back to the start.
Breathing
Inhale as you lower, exhale as you extend.
Tempo
3-0-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Triceps
Secondary
Forearms
Key form cues
- Elbows to the ceiling
- Lower behind the head
- Upper arms still
- Controlled
Common mistakes
Elbows flaring out
Keep them about shoulder width and pointing up.
Turning it into a press
Move only at the elbow; keep the upper arm angle fixed.
Dropping the bar too fast toward the face
Use a slow eccentric and a weight you control.
Range of motion
From the bar near or just behind the forehead to arms extended over the shoulders.
Variations
Easier
Dumbbell skull crusher (neutral grip)
Harder
Skull crusher on a slight decline
At home
Bodyweight triceps extension on a table edge
Machine / cable
Machine triceps extension