You will need an EZ bar, which is a specialized barbell with a zigzag or W-shaped grip. and a flat bench in a clear area with enough space for you to lie down comfortably.
With a firm grip on the EZ bar, lift it off the rack or the floor and carefully step back until you have enough clearance from the rack or any surrounding obstacles. Make sure you have enough space to perform the exercise without any interference.
Follow these steps to perform the EZ Bar Skull Crusher with correct form:
- Lie on a flat bench with your feet firmly planted on the floor. Hold an EZ bar with an overhand grip, palms facing down, and your hands shoulder-width apart.
- Extend your arms directly above your shoulders, keeping them perpendicular to the floor. This is your starting position.
- Begin the movement by slowly bending your elbows, lowering the EZ bar toward your forehead in a controlled manner. Keep your upper arms stationary throughout the exercise.
- Pause for a brief moment when the EZ bar is just above your forehead, then extend your elbows to raise the bar back to the starting position.
- Repeat the exercise for the recommended number of repetitions.
The EZ Bar Skull Crusher specifically targets the triceps, helping you build strength, size, and definition in the back of your upper arms.
Tips on doing this exercise
To maximize the effectiveness of your EZ Bar Skull Crushers, consider the following tips:
- Maintain strict form throughout the exercise. Avoid using excessive momentum or swinging your arms.
- Focus on squeezing and contracting your triceps as you extend your elbows, emphasizing the mind-muscle connection.
- Control the descent of the EZ bar and avoid letting it drop too quickly toward your forehead.
- Use a weight that challenges you while still allowing you to maintain proper form. Gradually increase the resistance as you progress.
Ensure safe and effective execution of the EZ Bar Skull Crusher by avoiding these common mistakes:
- Allowing your elbows to flare out to the sides during the exercise. Keep them in a fixed position perpendicular to the floor.
- Lowering the EZ bar too close to your face or bouncing it off your forehead. Maintain control and a safe distance from your head.
- Arching your back or lifting your hips off the bench. Keep your body stable and grounded throughout the movement.
- Beginners: Aim for 8-10 repetitions per set, performing 2-3 sets.
- Intermediate/Advanced: Aim for 10-15 repetitions per set, performing 3-4 sets.