Arms and calves · Regular
Barbell Skull Crusher
Lying on a bench, the bar lowers toward your forehead by bending only the elbows, then presses back up.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- triceps
- Kit
- Barbell, Bench
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie on a flat bench holding a barbell or EZ bar over your chest with a narrow overhand grip, arms straight up.
While you move
- Upper arms stay still
- Lower toward your forehead
- Elbows point to the ceiling
- Straighten without locking hard
Avoid
- Letting the elbows flare wide
- Turning it into a press with moving shoulders
- Going too heavy too soon
Take care if you have trouble with your shoulders.