Arms
Skullcrusher SZ-bar
A foundational isolation movement for building significant size and strength in the long head of the triceps.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench with your feet planted firmly on the floor and hold the inner grips of the EZ-bar with an overhand grip.
Extend your arms fully to position the bar directly above your chest, then slightly tilt your arms back toward your head so they are at a 15-degree angle.
Lower the bar slowly by bending only at the elbows until the weight is just above your forehead or slightly behind the crown of your head.
Keep your upper arms stationary and your elbows tucked in throughout the entire descent.
Contract your triceps to reverse the movement and return the bar to the starting position without locking out your elbows completely.
Maintain a controlled tempo for each repetition to ensure tension remains on the muscle rather than the joints.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows outward which shifts the load to the shoulders.
- Moving the upper arms back and forth instead of keeping them fixed.
- Dropping the weight too quickly toward the face without control.
- Using a grip that is too wide or too narrow for your natural wrist alignment.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.