Behind-the-Head Skull Crusher
A lying barbell triceps extension with the upper arms angled back past the head, so the bar drops behind it and the long head of the triceps works from a deep stretch.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with your head near the end, holding a barbell or EZ bar with a shoulder-width overhand grip and the arms straight, angled back over your head.
Set the upper arms at about 45 degrees back from vertical and keep them there.
Bend the elbows to lower the bar in an arc behind your head.
Stop when the forearms point at the floor or you feel a strong stretch.
Extend the elbows to swing the bar back up to straight arms.
Breathing: Inhale as you lower, exhale as you extend.
Coaching tips
Elbows in, pointing back
Only the forearms move
Own the stretch
Common mistakes
Letting the upper arms drift toward vertical
Flaring the elbows
Dropping into the bottom too fast
Safety notes
The stretch position is demanding on the elbows; start light and keep the lowering slow.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.