EZ-Bar Skullcrusher

Also called skull crusher and lying tricep extension.

Works

Triceps, plus forearms

Equipment

EZ bar

Level

Beginner

Type

Isolation

How to do it

Setup. Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.

1. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
2. Lift the bar back to the starting position by extending the elbow and exhaling.
3. Repeat.

Cues

• Elbows pointed up, slightly back.
• Lower to the forehead or just behind.
• Extend without moving the upper arm.

Common mistakes

• Elbows flaring out.
• Shoulders doing the work.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.