Barbell Skull Crusher
A barbell isolation exercise performed lying on a bench that targets the triceps to build mass and lockout strength for pressing movements.
About Exercise
Equipment
Flat Bench, Barbell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Forearms
4/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with feet planted on the floor. Grasp the barbell with an overhand, shoulder-width grip and extend arms overhead.
- Keep upper arms stationary and elbows tucked.
- Slowly bend elbows to lower barbell toward forehead, inhaling.
- Pause briefly at the bottom for a triceps stretch.
- Extend arms to push barbell back up, exhaling and squeezing triceps.
- Avoid locking elbows at the top to maintain tension.
Coaching Tips
Form Cues
- Elbows tucked tight
- Upper arms perpendicular to floor
- Squeeze triceps at top
- Control the descent
- Shoulders retracted
Breathing
Inhale during the lowering phase and exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
Lower until forearms are parallel to the floor or slightly below, feeling a stretch in the triceps; extend to straight arms without hyperextending elbows.
Safety
Safety Notes
- Start with light weight to master form
- Use EZ bar if wrist strain occurs
- Avoid if acute elbow pain present
- Keep core engaged to stabilize spine
- Do not drop the bar on your head
Spotting
Have a spotter assist with unracking and spotting from behind the head for heavy sets; position hands under the bar to help rack if needed.
Common Mistakes
- Flaring elbows outward
- Lowering too fast
- Arching lower back excessively
- Locking elbows at top
- Using momentum to lift
When to Avoid
- Acute elbow injuries
- Shoulder impingement
Flexibility Needed
- Shoulder flexion above 150 degrees
Build Up First
- Basic bench press form
- Controlled elbow extension competency
Also known as
Lying Triceps Extension, French Press
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