EZ Bar Skull Crusher

Equipment

Gym Equipment Needed

Muscle Group

Tricep

Setup

Use an EZ curl bar and a flat bench. Load a moderate weight you can control—skull crushers are most effective with strict form and a controlled lowering phase. Set collars if needed and make sure you have space to safely lower the bar.

Starting Position

Lie on the bench with feet flat on the floor. Hold the EZ bar with an overhand grip on the angled handles. Press the bar up so it’s above your chest with arms straight. Set your shoulders down and back and brace your core. Position your upper arms slightly angled back (not straight vertical over the face) so the movement stays triceps-focused. Keep elbows close together and wrists neutral.

Execution

Inhale and brace. Bend at the elbows to lower the bar in a controlled path toward your forehead or just behind the head (choose the range that feels best on your elbows). Keep your upper arms mostly still—only your forearms should move. Lower until you feel a strong stretch in the triceps without elbow pain. Exhale and extend your elbows to press the bar back to the top, squeezing the triceps at lockout without aggressively snapping the elbows. Repeat for the desired reps with smooth tempo.

Tips on doing this exercise

Keep elbows narrow and steady—think “elbows point to the ceiling.”

Lower slowly (2–3 seconds) and control the bottom position.

Try lowering slightly behind the head to increase triceps stretch and reduce elbow stress for many lifters.

If elbows feel cranky, lighten the load, reduce range, and keep reps smooth.

Progress by adding reps first, then small weight increases while keeping elbows stable.

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Common Mistakes

Letting elbows flare wide, reducing triceps tension

Moving the shoulders too much (turns it into a pullover/press hybrid)

Dropping the bar quickly or bouncing out of the bottom

Using too much weight and losing control or range consistency

Wrist bending back instead of staying stacked and neutral

Locking out harshly and irritating the elbows

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 8–12 reps (controlled tempo)

Accessory/pump: 2–4 sets of 12–15 reps (lighter, constant tension)

Strength emphasis: 3–5 sets of 6–10 reps (moderate-heavy, strict form)
Rest 60–90 seconds between sets.

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