EZ-Bar Skull Crusher
Auto DetectedAn isolation exercise using an EZ-bar on a flat bench that targets the triceps, especially the long head, to build arm strength and size with reduced wrist stress.
About Exercise
Equipment
EZ Bar, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie flat on a bench with feet on the floor. Grip the EZ-bar overhand slightly narrower than shoulder-width and extend arms above your chest.
- Bend elbows to lower the bar slowly toward your forehead.
- Keep upper arms stationary and elbows tucked.
- Pause briefly at the bottom for a stretch.
- Extend elbows to press the bar back up.
- Squeeze triceps at full extension without locking elbows.
- Repeat for reps while maintaining control.
Coaching Tips
Form Cues
- Elbows tucked tight
- Upper arms perpendicular
- Control the descent
- Squeeze at top
- Avoid flaring elbows
Breathing
Inhale as you lower the bar; exhale as you extend it. Brace core throughout.
Tempo
3-1-2
Range of Motion
Lower until forearms are parallel to the floor or bar nears forehead; extend to straight arms without hyperextending elbows.
Safety
Safety Notes
- Start with light weight to master form
- Use spotter for heavy loads
- Adjust if elbow pain occurs
- Keep core engaged to protect back
Spotting
Spotter assists unracking and can support bar during heavy sets; stand at head end to lift off chest if needed.
Common Mistakes
- Flaring elbows outward
- Dropping bar too fast
- Hyperextending elbows
- Arching lower back
When to Avoid
- Acute elbow pain
- Shoulder impingement
Flexibility Needed
- Full elbow extension
- Shoulder flexion above 90 degrees
Build Up First
- Basic overhead pressing form
- Wrist neutral grip comfort
Also known as
EZ Bar Lying Triceps Extension, EZ Bar French Press, Lying EZ Bar Triceps Extension
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