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EZ-Bar California Skull Crusher
EZ-bar exercise combining skull crusher and press that targets triceps, chest, and shoulders for upper body strength and hypertrophy; emphasizes long head stretch with extended range of motion.
About Exercise
Equipment
EZ Bar, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Popularity Score
5
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
Chest
7/10Mid Chest
Shoulders
6/10Anterior Delts
Forearms
4/10Flexors
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. Grip EZ bar overhand just inside angled bends and press to extension above chest, shoulders retracted.
- Bend elbows to lower bar toward forehead, keeping upper arms stationary.
- Extend arms slightly overhead to stretch behind head like a pullover.
- Press bar back up using triceps, chest, and shoulders to full elbow extension.
- Keep elbows tucked throughout the movement.
- Control descent to maintain tension on triceps.
- Repeat for reps without locking elbows fully.
Coaching Tips
Form Cues
- Elbows tucked tight
- Upper arms fixed
- Deep triceps stretch
- Control the bar
- Ribcage down
- Full extension up
Breathing
Inhale during lowering and pullover phases; exhale during the pressing extension while bracing core.
Tempo
3-1-1
Range of Motion
Lower bar until forearms parallel to floor and slight overhead stretch; press to full elbow extension without hyperextending shoulders.
Safety
Safety Notes
- Avoid heavy loads if elbow pain present
- Start light to master form
- Neutral head position
- Engage core to protect spine
- Adjust bar path if wrist discomfort
- Use spotter for heavy sets
Spotting
Spotter kneels at head end to assist on press if needed; not essential for lighter sets but recommended for safety on heavy loads.
Common Mistakes
- Flaring elbows outward
- Bouncing bar off head
- Overextending lower back
- Using momentum in press
- Incomplete range at bottom
- Locking elbows at top
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Wrist injuries
Flexibility Needed
- Shoulder flexion for overhead stretch
- Elbow extension mobility
Build Up First
- Master basic skull crusher
- Proficient close-grip bench press form
- Stable shoulder pressing technique
Also known as
California Skull Crusher, EZ-Bar Cali Press, Skull Crusher to Close-Grip Press
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