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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/EZ Bar Skull Crusher
TricepsIntermediate

EZ Bar Skull Crusher

A lying triceps extension with an EZ bar lowered toward the forehead or just behind the head, a staple triceps mass builder.

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Primary muscles

  • Triceps
Sets
3–4
Reps
8–12
Rest
60–90s

How to perform

EZ Bar Skull Crusher movement

Main muscles working (thicker lines)

Starting position

Lie on a flat bench holding an EZ bar with a narrow overhand grip, arms extended over the shoulders.

  1. 1

    Angle the upper arms slightly back toward the head and keep them still.

  2. 2

    Bend the elbows to lower the bar toward the forehead or just behind the head.

  3. 3

    Stop when the forearms are about parallel to the floor or you feel a strong stretch.

  4. 4

    Extend the elbows to return to the start.

Breathing: Inhale as you lower, exhale as you extend.

Coaching tips

  • Elbows point to the ceiling

  • Move only at the elbows

  • Control the bottom

Common mistakes

  • Elbows flaring out

  • Turning it into a pullover or press

  • Dropping the bar fast

Safety notes

  • Lower slowly and use a load you fully control since the bar travels toward your head.

Details

Body parts
Arms · Upper Body
Equipment
EZ Bar · Bench
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Bodyweight Triceps ExtensionIntermediate→

Variations

  • Behind-the-Head Skull CrusherIntermediate→
  • Chain Handle Triceps ExtensionIntermediate→
  • Decline EZ-Bar Skull CrusherIntermediate→
  • Dumbbell Skull CrusherBeginner→
  • EZ Bar Overhead Triceps ExtensionIntermediate→
  • Lying Cable Triceps ExtensionBeginner→

Similar Exercises

  • JM PressAdvanced→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.