intermediate · arms
Skull Crusher (Lying Triceps Extension)
Lying extension for triceps mass—lower behind the head slightly for a safer stretch.
Quick answer
Lie on a bench, lower an EZ-bar toward the forehead or just behind the head by bending the elbows, then extend to lockout.
Despite the name, you do not need to aim for your skull. Lowering slightly behind the head often feels better on the elbows and keeps tension on the triceps.
Form cues
- Upper arms mostly vertical
- Wrists firm
- Control both directions
Common mistakes
- Flaring elbows and turning it into a pullover
- Dropping the bar too fast
- Excessive load with broken form
Programming notes
3 × 8–12. Warm elbows with lighter pushdowns first.
EZ-barbench