Why perform this exercise on the floor instead of a bench?

The floor provides a physical stop that prevents the bar from traveling too far, which can protect the shoulder joints and emphasize the mid-range of the movement.

Is an SZ-bar better than a straight barbell for this move?

The angled grips of an SZ-bar or EZ-bar place less stress on the wrists and elbows, making it a more comfortable option for most lifters during extension movements.

How heavy should I lift on floor skull crushers?

Prioritize high repetitions with moderate weight to ensure proper form, as the elbow joint is highly susceptible to strain when using excessive weight on isolation exercises.

Floor Skull Crusher Guide: Build Stronger Triceps

Master the SZ-bar floor skull crusher with our professional strength guide. Learn proper form, avoid common mistakes, and maximize tricep growth.

How to Perform

Lie flat on the floor with your knees bent and feet planted, holding an SZ-bar with a narrow, overhand grip.
Press the bar directly above your chest with your arms fully extended and palms facing away from your face.
Lower the bar slowly by bending only at the elbows until the weight nearly touches the floor just behind your head.
Keep your upper arms stationary and tucked in close to your body throughout the entire descent.
Contract your triceps to drive the bar back up to the starting position without locking out your elbows aggressively.
Maintain constant tension on the muscle by stopping just short of a vertical arm position at the top.

Common Mistakes

Flaring the elbows out to the sides during the lowering phase.
Allowing the upper arms to move back and forth instead of staying perpendicular to the floor.
Using momentum to bounce the bar off the floor rather than using a controlled tempo.

Muscles Worked

Primary movers

Triceps

Stabilizers

Shoulders
Forearms
Core

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms