VARIATIONS
- Single-Arm Dumbbell SkullcrusherTriceps · Dumbbell · Bench
- Barbell Skull CrusherTriceps · Barbell · Bench
- Dumbbell Skull CrusherFlatTriceps · Dumbbell · Bench
- Cable Bent-Over Triceps ExtensionTriceps · Cable Machine
- Close-Grip Barbell Bench PressTriceps · Barbell · Bench
- Cable Rope Push-DownTriceps · Cable Machine
- Incline Single-Arm SkullcrusherTriceps · Dumbbell · Adjustable Bench
- Cable Lying Triceps ExtensionTriceps · Cable Machine
- Incline EZ-Bar SkullcrusherInclineTriceps · Barbell · Incline Bench
- Seated Overhead EZ-Bar Triceps ExtensionTraps · Back · EZ Bar · Bench
- Cable Overhead Triceps ExtensionTriceps · Cable Machine
- EZ Bar PJR PulloverTriceps · Lats · EZ Bar · Bench
EZ-Bar Skullcrusher
EZ-bar reduces wrist strain while extending elbows on flat bench.
This isolation exercise targets the triceps by extending the elbows against resistance while keeping the upper arms stationary. It builds pressing strength and arm mass with reduced wrist strain compared to a straight bar.
HOW TO DO IT
- Lie flat on a bench and grip the EZ-bar with hands shoulder-width apart.
- Extend your arms fully so the bar hangs directly over your chest.
- Lower the bar by bending only your elbows until it nears your forehead.
- Pause briefly when the bar is just above your hairline.
- Push the weight back up to the start by extending your elbows.
COMMON MISTAKES
- Flaring elbows outward instead of keeping them tucked.
- Moving the upper arms forward or backward during the rep.
- Bouncing the bar off the forehead to gain momentum.
- Lowering the bar behind the head, stressing the elbow joint.
TIPS
- Keep your elbows tucked in and pointing toward the ceiling throughout the set.
- Imagine your upper arms are cast in concrete and cannot move.
- Drive through the center of your palm to protect your wrists.
SAFETY
- Do not lower the bar behind your head if you have elbow pain.
- Ensure the bar path stays controlled to avoid hitting your face.
DETAILS
- Muscles
- Triceps
- Equipment
- EZ Bar
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Skullcrusher
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Lying on the back
SIMILAR EXERCISES
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Ratings
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