Arms

Skull Crushers

Hit your triceps hard with this isolation move.

Skull crushers are perfect for building triceps size and strength, especially the long head.

Body Part: Arms
Level: Intermediate
Muscles: Triceps
Modality: Isolation
Direction: Push
Equipment: Barbell
ez bar
Dumbbells
Goal: Hypertrophy
,
Strength

How to do:

1. Lie back on a bench with a barbell or EZ bar. 2. Hold the bar with a narrow, overhand grip and position it above your head. 3. Slowly lower the bar towards your forehead by bending your elbows. 4. Once the bar is near your forehead, press it back up by extending your arms. 5. Repeat for 8–12 reps. 6. 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.

This exercise in Workout Days

Bodybuilding Split Advanced

Chest & Triceps Power-Up

Advanced

16 weeks

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