Skullcrusher EZ-Bar Guide: Triceps Strength and Form
Master the EZ-bar skullcrusher with our expert guide. Learn the correct form, common mistakes to avoid, and tips for maximum triceps growth.
How to Perform
- 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
- 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
Primary movers
- Triceps
Stabilizers
- Forearms
- Shoulders
- Anconeus
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms