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Skull Crusher

A lying extension that builds tricep size through a full range of motion, with the name describing the bar path, not the intended outcome.

Setup

Lie on a flat bench holding a barbell or EZ bar above your chest. Arms extended, a slight bend in the elbows to start.

Movement

Lower the bar toward your forehead. Bend only at the elbows, keeping your upper arms stationary and perpendicular to the floor. Stop just above your forehead. This is exactly the controlled point the exercise's name warns you about — don't let the weight drop further.

Return

Extend back to the starting position. Straighten your arms fully, keeping the same upper-arm position throughout.

Common Mistake to Avoid

Letting the elbows drift forward or backward. The upper arms should stay in a fixed, perpendicular position — drifting changes which muscles are doing the work.

Equipment Barbell or EZ bar, flat bench
Primary Muscles Triceps
Secondary Muscles None significant

Why it matters

Lying on a bench and lowering the weight toward your forehead lets gravity provide resistance through a long, controlled range of motion that's difficult to replicate standing. Despite the intimidating name, when performed with control, it's one of the more effective tricep builders precisely because of that extended range.

How to do it

  1. Lie on a flat bench holding a barbell or EZ bar above your chest. Arms extended, a slight bend in the elbows to start.
  2. Lower the bar toward your forehead. Bend only at the elbows, keeping your upper arms stationary and perpendicular to the floor.
  3. Stop just above your forehead. This is exactly the controlled point the exercise's name warns you about — don't let the weight drop further.
  4. Extend back to the starting position. Straighten your arms fully, keeping the same upper-arm position throughout.

Common mistakes

  • Letting the elbows drift forward or backward. The upper arms should stay in a fixed, perpendicular position — drifting changes which muscles are doing the work.
  • Using too much weight. Given the bar's proximity to your face during the movement, this is one exercise where conservative weight selection genuinely matters.
  • Lowering too far or too fast. Control is critical given the bar path — never let momentum take over on this particular exercise.
  • Skipping a spotter or safety consideration when going heavy. Because of the bar's position, having a spotter or using a lighter, more controllable weight is a reasonable precaution at higher intensities.

Sets & reps by level

Beginner

3 sets of 10–12 reps with very light weight or just a bar, prioritizing safety and control.

Intermediate

3–4 sets of 8–10 reps at a moderate, controlled weight.

Advanced

4 sets of 8–10 reps, sometimes with a spotter present given the bar's position relative to the face.

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