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Skull Crusher
Arms
Skull Crusher
Hit your triceps hard with this isolation move.
Skull crushers are perfect for building triceps size and strength, especially the long head.
See all variants of this movement
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How to do
Tips
Body Part
Arms
Level
Intermediate
Muscles
Triceps
Modality
Isolation
Direction
Push
Equipment
Barbell
ez bar
Dumbbells
Goal
Hypertrophy
,
Strength
How to do:
Lie back on a bench with a barbell or EZ bar.
Hold the bar with a narrow, overhand grip and position it above your head.
Slowly lower the bar towards your forehead by bending your elbows.
Once the bar is near your forehead, press it back up by extending your arms.
Repeat for 8–12 reps.
Complete 3-4 sets.
Tips:
Keep your elbows stationary to fully isolate the triceps.
Use a controlled motion to avoid hitting your forehead.
Choose a moderate weight to maintain form.
Exhale as you press the bar up, and inhale as you lower it.
Similar Exercises
Tricep Extension
Cable Tricep Pushdown
Overhead Tricep Extension
Related Guides
Best Tricep Exercises for Size (2026 Guide)
Tricep Pushdown vs Skull Crusher vs Overhead Extension: Which Builds Bigger Triceps?
This exercise in Workout Days
Bodybuilding Split Advanced
Chest & Triceps Power-Up
Advanced
16 weeks
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