Smart Workout Diary

Barbell Skull Crusher

The barbell skull crusher is a lying triceps extension performed by bending and straightening the elbows while holding a barbell. It primarily trains the triceps and supports upper-arm pressing strength. The movement requires controlled elbow motion and a stable shoulder position.

Demonstration

Demonstration: Barbell Skull Crusher

Instructions

  1. Lie on a flat bench with your feet planted and hold the barbell above your chest with straight arms.
  2. Set your hands about shoulder-width apart and keep your shoulders pressed into the bench.
  3. Keeping your upper arms mostly still, bend your elbows to lower the bar under control toward your forehead.
  4. Stop before the bar contacts your head, then extend your elbows to return the bar to the starting position.
  5. Finish with the bar balanced over your chest, then rack it securely.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a load that allows you to keep the bar path controlled throughout the repetition.
  2. Keep your wrists neutral and maintain a secure, even grip on the bar.
  3. Avoid letting your elbows flare widely to the sides.
  4. Use a spotter or a safe rack setup when handling a challenging load.
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