EZ-Bar Skull Crusher
Auto DetectedA lying triceps extension performed with an EZ bar on a flat bench. This isolation movement targets the triceps for upper arm hypertrophy and strength development.
About Exercise
Equipment
EZ Bar, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head
Shoulders
3/10Anterior Delts
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest 60-90 seconds for hypertrophy focus.
How to Perform
Lie supine on a flat bench with feet flat on the floor. Hold the EZ bar with an overhand, shoulder-width grip, extending the bar directly above your chest with elbows locked.
- Keeping upper arms vertical and fixed, slowly bend your elbows to lower the bar toward your forehead or slightly behind your head.
- Maintain control throughout the descent, feeling the stretch in the triceps.
- Pause briefly when the bar reaches the full depth of the stretch.
- Forcefully extend the elbows to press the bar back to the starting position.
- Lock out the elbows at the top without shifting the angle of your upper arms.
Coaching Tips
Form Cues
- Keep upper arms still
- Elbows point forward
- Full triceps stretch
- Control the weight
Breathing
Inhale deeply as you lower the bar (eccentric) and exhale forcefully as you extend your arms (concentric), maintaining a strong core brace.
Tempo
3-0-1
Range of Motion
Lower the bar until the forearms are parallel to the floor or just past, ensuring the upper arms remain perpendicular to the bench.
Safety
Safety Notes
- Avoid letting the bar contact your head.
- If you feel elbow pain, reduce the weight or the range of motion.
- Focus on controlled movement to protect the elbows.
Spotting
A spotter stands behind the bench, ready to grab the bar near the plates if the lifter fails to complete the extension.
Common Mistakes
- Flaring elbows out too wide
- Letting the upper arms drift forward or back
- Bouncing the weight at the bottom
- Using momentum instead of triceps effort
When to Avoid
- Acute elbow or wrist pain
- Shoulder impingement or instability
Flexibility Needed
- Full elbow extension range of motion
Build Up First
- Ability to stabilize the shoulders while pressing overhead
Also known as
Lying Tricep Extension, French Press
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