StrengthIntermediate

Skull Crusher

An EZ-bar lowered to the forehead and pressed back up. The most direct triceps mass builder in the gym.

GIF · Demo Skull Crusher

What is the skull crusher?

The skull crusher, also called lying triceps extension, is a single-joint isolation for the triceps. Lying on a bench with an EZ bar held overhead, you bend only at the elbows and lower the bar toward your forehead, then extend back up. The fixed shoulder forces all three triceps heads, especially the long head, to do the work. It builds arm size, lockout strength for bench pressing, and elbow extension power. The name is fair warning: the bar lands on the skull if you lose control.

How to do the skull crusher

Set up on a flat bench

Lie back on a flat bench. Hold an EZ bar overhead with a narrow grip, palms facing up, arms vertical.

Lock the elbows in place

Elbows point straight up to the ceiling and stay there. They should not flare out or drift toward your hips.

Lower toward the forehead

Bend only the elbows, lowering the bar slowly to just above your forehead or a touch behind your head.

Extend back up

Drive the bar back up by straightening the elbows. Squeeze the triceps at the top, don't lock out hard.

Coach tip

Angle the bar path slightly back, behind your head, not straight up and down. It keeps tension on the triceps long head through the entire range.

Common mistakes

Elbows flaring out. Wide elbows turn it into a close-grip press and recruit the chest. Keep them aligned and pointing up.
Lowering too fast. Speed loses control and risks the skull part of the name. Take 2-3 seconds on the way down.
Going too heavy. Heavy weights make you arm-curl the bar up. Pick a load you can move with elbows alone for 10 reps.
Locking out hard. Slamming the elbows straight at the top is rough on the joint. Press to a soft lockout, no clang.

Variations & progressions

Easier

Dumbbell skull crusher

Two dumbbells with neutral grip let each arm move independently and ease wrist strain.

Harder

Incline skull crusher

Set the bench to 30 degrees incline. The bar travels further behind the head, hitting the long head harder.

No bench?

Overhead triceps extension

Standing single-dumbbell overhead extension trains the same long head with no bench needed.

How to program it

Three protocols by goal. Pick one per cycle and aim for progression on load or distance.

Goal	Sets × Distance	Load	Rest
Hypertrophy	4 × 10	Moderate	75 s
Strength accessory	5 × 6-8	Heavy	2 min
Pump finisher	3 × 15	Light	45 s

Log every rep

Add the skull crusher to your ZON program

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Skull Crusher FAQ

Why does my elbow hurt during skull crushers?

Most elbow pain comes from a straight bar pinning the wrists, going too heavy, or locking out hard at the top. Switch to an EZ bar or dumbbells, drop 20 percent of the load, and stop short of full lockout. If pain persists across sessions, swap to overhead extensions.

Should I touch my forehead or behind my head?

Just behind the head is better for the long head of the triceps and keeps continuous tension. Touching the forehead is fine but the bar tends to stop right above where the triceps need the most stretch. Aim past the head if your shoulders allow it.

Skull crushers or close-grip bench for triceps?

Both. Close-grip bench moves the most load and builds raw lockout strength. Skull crushers stretch the long head and add isolated triceps volume. Pair them: heavy close-grip first, skull crushers second, and the triceps grow on every angle.