VARIATIONS

Barbell Skull Crusher

Bar lowers toward the forehead while lying flat.

This isolation movement targets all three heads of the triceps by extending the elbow against resistance. It builds pressing strength and arm mass through a controlled range of motion.

HOW TO DO IT

Lie flat on a bench with feet planted firmly on the floor.
Grip the barbell with hands slightly narrower than shoulder width.
Press the bar straight up until arms are fully extended over shoulders.
Bend only at the elbows to lower the bar toward your forehead.
Pause briefly when the bar is just above your hairline.
Extend your elbows forcefully to return the bar to the start position.

COMMON MISTAKES

Flaring elbows outward instead of keeping them tucked.
Moving the upper arms forward or backward during the rep.
Lowering the bar too far behind the head.
Using momentum to bounce the weight off the forehead.

TIPS

Keep your upper arms perpendicular to the floor throughout the set.
Imagine pushing the ceiling away rather than just straightening the arms.
Maintain a slight arch in your lower back for stability.

SAFETY

Ensure the bar path stays directly over the face to avoid impact injuries.
Do not lock elbows hyperextended at the top of the movement.

DETAILS

Muscles: Triceps
Equipment: BarbellBench
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Triceps extension
Arms: Both
Hand orientation: Pronated (palms down / away)
Grip width: Close
Body position: Lying on the back
Bench angle: Flat

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