Arms
Barbell Skull Crusher
A foundational isolation movement designed to build triceps thickness and improve overhead lockout strength.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench and hold a barbell or EZ-curl bar with a shoulder-width overhand grip.
Extend your arms fully to hold the bar directly above your upper chest or neck area.
Keeping your upper arms stationary and elbows tucked, slowly lower the bar by bending your elbows until it is an inch above your forehead.
Pause for a brief moment at the bottom of the movement to maintain control and tension.
Contract your triceps to extend your arms back to the starting position without locking out the elbows aggressively.
Maintain a slight backward angle with your upper arms throughout the set to keep constant tension on the muscle.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out to the sides during the descent
- Moving the upper arms back and forth rather than keeping them fixed
- Lowering the bar too quickly or bouncing it off the forehead
- Using excessive weight that compromises form and strains the elbow joints
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.